10 Best Alternating Renegade Row Alternatives for Limited Equipment

The Alternating Renegade Row is done lying face down with a kettlebell. Ranked closest by our scoring: the Alternating Kettlebell Row, the Bent Over One-arm Long Bar Row and the Bent Over Two-arm Long Bar Row.

Alternating Renegade Row

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternating Renegade Row

The steps for the Alternating Renegade Row itself, so you can judge how close each substitute below really is.

Middle Back, with abdominals, biceps, chest, lats, triceps · Kettlebell · Advanced · Compound

  1. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
  2. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  3. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

The 10 Best Alternating Renegade Row Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Renegade Row on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Alternating Kettlebell Row

    1. Alternating Kettlebell Row

    89% match

    Middle Back · Intermediate · Compound

    Pick this when you want an easier version that still works the middle back.

    • Kettlebell
    How to perform it
    1. Place two kettlebells in front of your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position grab both kettlebells by the handles.
    2. Pull one kettlebell off of the floor while holding on to the other kettlebell. Retract the shoulder blade of the working side, as you flex the elbow, drawing the kettlebell towards your stomach or rib cage.
    3. Lower the kettlebell in the working arm and repeat with your other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Renegade Row
    • Equipment: free weights, the same as the Alternating Renegade Row
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Alternating Renegade Row
  2. Bent Over One-arm Long Bar Row

    2. Bent Over One-arm Long Bar Row

    82% match

    Middle Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the middle back.

    • Barbell
    How to perform it
    1. Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
    2. Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
    3. Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
    4. Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
    5. Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
    6. Repeat for the recommended amount of repetitions and switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Renegade Row
    • Equipment: free weights, the same as the Alternating Renegade Row
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Alternating Renegade Row
  6. Bent Over Two-dumbbell Row

    6. Bent Over Two-dumbbell Row

    81% match

    Middle Back · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the middle back.

    • Dumbbell
    How to perform it
    1. With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
    2. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
    3. Slowly lower the weight again to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, the same as the Alternating Renegade Row
    • Equipment: free weights, the same as the Alternating Renegade Row
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Alternating Renegade Row

How to Choose the Right Alternating Renegade Row Substitute

Select a substitute based on equipment, core demand, unilateral vs bilateral loading, and desired muscle emphasis. If you lack kettlebells but want unilateral strength, pick a single-arm dumbbell row: hinge at the hips, keep the chest almost parallel, and drive the elbow to the hip to maximize lats and posterior deltoid activation. For reduced core stress, use chest-supported rows to isolate mid-back scapular retractors. If you want horizontal pulling with bodyweight, pick inverted or suspension rows and cue a rigid plank line to train scapular control and mid-trap recruitment.

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