Renegade Row
Primary
Back
Secondary
Core, Shoulders, Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
Renegade Row
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Renegade rows combine a plank hold with alternating dumbbell rows, working your back and core simultaneously. While one hand rows, the other supports your body weight. Anti-rotation core strength is challenged just as much as your lats.
When to use it
Use for functional full-body training.
Who it's for
Intermediate lifters with good core stability.
Use hex dumbbells that will not roll. Keep your hips square to the floor—if they rotate, the weight is too heavy. Widen your feet for more stability. Row to your hip, not your chest.
Muscles worked: Renegade Row
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Renegade Row form guide
- 1
Start in push-up position with hands on dumbbells.
- 2
Keep feet slightly wider than shoulder-width for stability.
- 3
Brace your core and keep your body in a straight line.
- 4
Row one dumbbell up toward your hip while balancing.
- 5
Lower the dumbbell with control back to the floor.
- 6
Alternate sides while maintaining plank position.
What are the best tips for the Renegade Row?
Use hex dumbbells so they do not roll under you.
Keep hips square, do not rotate during the row.
Widen your stance if you need more stability.
Start with lighter weight to master the balance.
When to Use the Renegade Row
Use renegade rows in conditioning circuits or when you want efficient full-body training. They are not ideal for building back size due to the core stability limit. Think of them as functional training, not hypertrophy work.
What are common Renegade Row mistakes to avoid?
Rotating the hips during the rowing motion.
Losing hip position during the Renegade Row shifts the loading pattern away from your Latissimus dorsi and can compress your lower back. Stay planted and let your Latissimus dorsi do the work.
Letting the hips sag or pike up breaking alignment.
Losing hip position during the Renegade Row shifts the loading pattern away from your Latissimus dorsi and can compress your lower back. Stay planted and let your Latissimus dorsi do the work.
Using dumbbells that roll causing instability.
On pulling movements like the Renegade Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rushing the movement and losing core engagement.
Rushing through the Renegade Row reduces the time your Latissimus dorsi spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Is the Renegade Row right for you?
Intermediate lifters with good core stability.
How to Program the Renegade Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-10 reps per side. Rest 60-90 seconds.
What are good alternatives to the Renegade Row?
Other Variations
- Push-Up Renegade Row
- Single-Arm Renegade Row
- Kettlebell Renegade Row
Frequently Asked Questions About the Renegade Row
The Renegade Row primarily targets the Latissimus dorsi, Core, making it an effective exercise for back development. Secondary muscles worked during the Renegade Row include Shoulders, Biceps, providing additional training stimulus. Stabilizer muscles engaged include Triceps, Obliques.
The Renegade Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters with good core stability. Focus on proper technique and consider starting with easier variations.
For the Renegade Row, the recommended approach depends on your goals. 3-4 sets of 8-10 reps per side. Rest 60-90 seconds. For strength, use 5-6 reps per side. For muscle growth, perform 8-12 reps per side. For endurance, complete 12-15 reps per side.
Yes, the Renegade Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Renegade Row include: Dumbbell Row, Plank. These exercises target similar muscle groups as the Renegade Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Use stable hex dumbbells that will not roll.
- Master the plank position before adding the row.