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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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 8-10 reps per side. Rest 60-90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
Our library labels Renegade Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Renegade Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Renegade Row is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.