Renegade Row
Primary
Back
Secondary
Core, Shoulders, Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Renegade Row is a compound pulling movement that primarily targets your back. Use for functional full-body training.
Everything You Need to Know About the Renegade Row
The Renegade Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for functional full-body training. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters with good core stability. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Renegade Row
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Renegade Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Use stable hex dumbbells that will not roll.
- Master the plank position before adding the row.