Muscles Worked
Primary Muscles
- Latissimus Dorsi
- Rhomboids
- Mid Trapezius
Secondary Muscles
- Obliques
- Transverse Abdominis
- Rear Deltoids
- Glutes
How to Perform
-
1
Setup: Place two dumbbells shoulder-width apart and step into a strong plank with hands gripping the handles. Feet should be wider than hip-width for balance.
-
2
Brace: Squeeze your glutes and brace your core. Keep your ribs down so your body stays in one straight line.
-
3
Row: Pull one dumbbell toward your hip, keeping the elbow close and the torso square to the floor.
-
4
Lower: Control the weight back to the floor without letting your hips rotate or sag.
-
5
Alternate: Repeat on the other side, keeping the same plank position and steady breathing.
Common Mistakes
Hips Rotating
Twisting your pelvis turns it into a sloppy row and removes the anti-rotation benefit. Widen your stance and slow down.
Sagging Plank
Letting your hips drop stresses the lower back. Keep glutes tight and ribs down.
Rowing Too High
Pulling toward the shoulder dumps tension into the upper trap. Row to the hip for better lat engagement.
Training Notes
Renegade row blends a strict row with anti‑rotation core work. Keep your feet wider than shoulder width so the hips stay level, and think about pushing the floor away with the support hand. The more stable your trunk, the more the lats and mid‑back can do their job.
Row by driving the elbow toward the back pocket, not by twisting the torso. If your ribcage opens or the hips rotate, lower the load and slow the rep. A 1–2 second pause at the top reinforces scapular control without turning the movement into a shrug.
Use controlled breathing: exhale as you row, inhale as you set the plank. This keeps the core engaged and prevents the lower back from sagging. The rep should feel like a crisp plank plus a clean row, not a rotated push‑up.
If the wrists or shoulders feel stressed, use dumbbells with a neutral grip or handles to reduce wrist extension. You can also elevate the hands on a bench to shorten the lever and make the anti‑rotation demand manageable.
Programming & Progression
Renegade rows work well as a secondary back movement or in a core‑focused superset. Try 3–4 sets of 6–10 reps per side with 60–90 seconds of rest, prioritizing clean form over load.
Progress by adding reps first, then slightly increasing weight while keeping hips square. If you can’t hold a stable plank for the whole set, keep the weight the same and reduce rest until control improves.
Pair this with a heavier row (barbell or machine) earlier in the session to cover strength and stability. Over time, keep your tempo consistent and make small, steady jumps rather than chasing big PRs.
Pro Tips
-
Go Wider with the Feet
A wider base makes it easier to stay square and focus on the row.
-
Slow the Eccentric
Lower the weight under control to build stability and time under tension.
-
Press the Support Hand
Drive the non-rowing hand into the floor to lock the torso in place.
Variations
Incline Renegade Row
Hands on a bench to reduce load and rotation demands.
Kettlebell Renegade Row
Use kettlebells for a thicker handle and harder grip.
Plank Dumbbell Row
Perform from knees or with a pause at the top.
Suitcase Plank Row
Row one side only for added anti-rotation challenge.
Alternatives
One-Arm Dumbbell Row
Support the torso and load the lats heavier.
Chest-Supported Row
Strict row without lower-back fatigue.
Cable One-Arm Row
Constant tension with cable resistance.
Pallof Press
Anti-rotation core work without pulling.
Related Back Exercises
Tip of the Day PRO
Focus on quality over weight. Perfect technique with moderate weight activates more muscle than heavy weight with poor form.
Track Your Renegade Row Progress
Log every set, track your personal records, and watch your strength grow with replogr. The offline workout tracker built for serious lifters.
Download replogr.