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Alternating Renegade Row

Mid Back AbsBicepsChestLatsTriceps
KettlebellsExpertPullCompound
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Estimated starting range low
38.5–55 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1Place 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. 2Push 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. 3Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

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