Renegade row

In a push-up plank on two kettlebells, one bell rows up while the other arm and the feet hold the body still: a row and a plank at once, among the NSCA's complex rows.

Row family

Renegade row

Harder option

In a push-up plank on two kettlebells, one bell rows up while the other arm and the feet hold the body still: a row and a plank at once, among the NSCA's complex rows.

DemandHard

Equipment requiredA kettlebell

Muscle focusBack · Abs · Biceps · Chest · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set up in a push-up plank with the hands on two kettlebell handles, the feet a little wider than the hips.
Row one bell to the ribs without letting the hips turn or sag, then lower it.
Row the other side, and keep alternating.

Form cues

Widen the feet to steady the hips.
Hold the plank first; only the row moves.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Use bells that sit flat and won't roll. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NSCA Personal Training Quarterly · Strength training for the older client (split-stance and row progressions, simple to complex) ↗
ACE · Renegade row (advanced) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back, Abs. Also: Biceps, Chest, Triceps.

Equipment

A kettlebell

Level

Advanced. See the easier and harder options above.

Similar moves

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Bent-over barbell row demonstrated on the 3D figure

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Bent-over dumbbell row, palms in demonstrated on the 3D figure

3D demoBent-over dumbbell row, palms inIntermediate · A dumbbell

Bent-over two-dumbbell row demonstrated on the 3D figure

3D demoBent-over two-dumbbell rowIntermediate · A dumbbell

Bent-over two-kettlebell row demonstrated on the 3D figure

3D demoBent-over two-kettlebell rowIntermediate · A kettlebell

Smith machine bent-over row demonstrated on the 3D figure

3D demoSmith machine bent-over rowIntermediate · Strength machine

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Questions people ask

What muscles does the Renegade row work?

Mainly the back and abs, with help from the biceps, chest and triceps.

What equipment do I need for the Renegade row?

A kettlebell.

Is the Renegade row good for beginners?

It is an advanced move. Build up to it with the Supported single-arm dumbbell row first.

What is an easier alternative to the Renegade row?

Try the Supported single-arm dumbbell row. Both are written steps in the same progression.

How do I make the Renegade row harder?

Progress to the Front lever, or add load, range or slower lowering once your form is solid.