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The Renegade Row is an upper body exercise that primarily targets the middle back, but also works the biceps, lats core and shoulders. This is a compound exercise which is well suited to intermediate lifters.




  • Place a kettle bell on the floor and grab onto it with your right hand. Place your left hand on the floor beside it and your legs outstretched behind you.
  • Keep your core tight and glutes tensed to prevent over arching your lower back. It’s okay to let your torso twist slightly to bring your right shoulder higher off the ground and increase the range of motion of the exercise.
  • Pull the kettle bell up towards your hip, keeping your upper arm close to your body. Focus on pulling the weight up by contracting your back muscles rather than using your arms. Slowly lower the kettle bell and repeat.

Back Muscle Diagram.

Back Muscles