Primary
Back
Secondary
Core, Shoulders, Triceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Renegade Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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.
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Start in push-up position with hands on dumbbells.
Keep feet slightly wider than shoulder-width for stability.
Brace your core and keep your body in a straight line.
Row one dumbbell up toward your hip while balancing.
Lower the dumbbell with control back to the floor.
Alternate sides while maintaining plank position.
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.
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.
Rotating the hips during the rowing motion.
Losing hip position during the Renegade Row changes the loading pattern and can reduce the intended work for your Latissimus dorsi. Keep your hips aligned with the setup cues and move only through the range you can control.
Letting the hips sag or pike up breaking alignment.
Losing hip position during the Renegade Row changes the loading pattern and can reduce the intended work for your Latissimus dorsi. Keep your hips aligned with the setup cues and move only through the range you can control.
Using dumbbells that roll causing instability.
On an upper-body pulling movement like the Renegade Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Rushing the movement and losing core engagement.
Rushing through the Renegade Row makes it easier to lose position and harder to keep tension on your Latissimus dorsi. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters with good core stability.
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.
This is one example of how Renegade Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.