10 Best Kettlebell Alternating Renegade Row Alternatives for Home Gyms

The Kettlebell Alternating Renegade Row is done lying face down with a kettlebell. Ranked closest by our scoring: Exercise Ball Alternating Arm Ups, the Kettlebell One Arm Row and the One-arm Dumbbell Row.

Kettlebell Alternating Renegade RowWatch the Kettlebell 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 Kettlebell Alternating Renegade Row

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

Lats, with core, shoulders · Kettlebell · Advanced · Compound

  1. Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
  2. Engage your core and keep your body in a straight line from head to heels.
  3. Pull one kettlebell up towards your chest, keeping your elbow close to your body.
  4. Lower the kettlebell back down to the starting position and repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.

The 10 Best Kettlebell Alternating Renegade Row Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell 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. Exercise Ball Alternating Arm UpsPlay demonstration

    1. Exercise Ball Alternating Arm Ups

    89% match

    Lats · Beginner · Compound

    A good swap when you have a stability ball to work with, and it still works the lats.

    • Stability-ball
    How to perform it
    1. Sit on the stability ball with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
    3. Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
    4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
    5. Repeat the movement with the other arm.
    6. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, the same as the Kettlebell Alternating Renegade Row
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Kettlebell Alternating Renegade Row
  2. Kettlebell One Arm RowPlay demonstration

    2. Kettlebell One Arm Row

    82% match

    Lats · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
    3. Pull the kettlebell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the kettlebell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as the Kettlebell Alternating Renegade Row
    • Equipment: free weights, the same as the Kettlebell Alternating Renegade Row
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Kettlebell Alternating Renegade Row
  3. One-arm Dumbbell Row

    3. One-arm Dumbbell Row

    82% match

    Lats · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Choose a flat bench and place a dumbbell on each side of it.
    2. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
    3. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
    4. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms.
    5. Lower the resistance straight down to the starting position. Breathe in as you perform this step.
    6. Repeat the movement for the specified amount of repetitions.
    7. Switch sides and repeat again with the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as the Kettlebell Alternating Renegade Row
    • Equipment: free weights, the same as the Kettlebell Alternating Renegade Row
    • Balance: easier to stay steady on than the Kettlebell Alternating Renegade Row
  4. One-arm Long Bar Row

    4. One-arm Long Bar Row

    82% match

    Lats · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
    2. Stand next to the bar, and take a grip with one hand close to the collar. Using your hips and legs, rise to a standing position.
    3. Assume a bent-knee stance with your hips back and your chest up. Your arm should be extended. This will be your starting position.
    4. Pull the weight to your side by retracting the shoulder and flexing the elbow. Do not jerk the weight or cheat during the movement.
    5. After a brief pause, return to the starting position.

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

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

Why You Might Need a Kettlebell Alternating Renegade Row Alternative

You may need substitutes because of limited kettlebells, wrist or shoulder pain, or because you want to emphasize lat strength over anti-rotation core demand. The renegade row blends a plank with unilateral row mechanics, so it stresses scapular stabilization and oblique-driven anti-rotation. Swapping to a single-arm dumbbell row or chest-supported row preserves lat loading while removing plank-induced hip torque. Cue: keep hips square, maintain a neutral spine, and pull the elbow toward the hip to bias latissimus dorsi. Alternatives let you adjust grip, range of motion, and load to reduce joint stress while keeping high lat activation.

How to Choose the Right Kettlebell Alternating Renegade Row Substitute

Select a substitute by matching the renegade row components you want to keep: horizontal pull, unilateral load, or anti-rotation core work. If equipment is limited, choose inverted (Australian) rows or band rows to preserve horizontal pull mechanics; cue: squeeze shoulder blades at the top. For wrist or shoulder issues use neutral-grip single-arm dumbbell rows or chest-supported rows to limit scapular shear. If you need core carryover, perform a single-arm plank row with lighter load and strict bracing to minimize hip drop. Prioritize movement quality, progressive overload, and full scapular retraction to maximize lat recruitment.

Kettlebell Alternating Renegade Row FAQ

What muscles does Kettlebell Alternating Renegade Row work?

The kettlebell alternating renegade row primarily targets the latissimus dorsi and also recruits posterior deltoids, rhomboids, and middle traps during the pull. It places heavy demand on anti-rotation core muscles (obliques and transverse abdominis); cue: maintain a neutral spine and drive the elbow back while retracting the scapula.

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