Alt FFitness
Build my plan

back#0441

kettlebell alternating renegade row

A back exercise for your upper back, done with kettlebell. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Upper back
Equipment
Kettlebell
Type of move
Strength
Difficulty
Some experience
kettlebell alternating renegade row demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for any strength move

How to do it well

  1. Warm up the area with a lighter set first.

  2. Move through a range you can control, without pain.

  3. Breathe out on the hard part of each rep.

  4. Stop a rep or two before your form breaks down.

Sets and reps for your goal · beginner

Lose fat
2 × 12–15rest 45 s
Get fitter · your goal
2 × 12–15rest 60 s
Build muscle
2 × 10–15rest 75 s
Get stronger
2 × 5–8rest 90 s
Build a full week around it

Put it to work

Build a week around it

The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

Build my workoutAll back exercises

More for your upper back

View all upper back exercises

More with kettlebell

View all kettlebell exercises

Ready-made workout plansAll fitness calculatorsAll AltF toolsBacklink sites list

The AltF Fitness letter

Keep the momentum.

Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.

  • New workout ideas
  • Simple high-protein recipes
  • First look at new free tools
Privacy policy