Renegade Row

An illustration showing a man doing a push-up at the start position and a man doing a dumbbell row at the finish position, with muscles highlighted.

Exercise Description

The Renegade Row is a challenging compound exercise that combines a plank with a single-arm dumbbell row. It develops back strength, core stability, shoulder control, and anti-rotational strength simultaneously. Because the body must resist twisting while rowing the weight, the exercise is highly effective for improving functional strength, balance, and coordination while targeting multiple muscle groups at once.

Primary Muscles Worked

  • Latissimus Dorsi

  • Rhomboids

  • Rectus Abdominis

  • Obliques

Secondary Muscles Worked

  • Posterior Deltoids (Rear Shoulders)

  • Biceps Brachii

  • Trapezius

  • Serratus Anterior

  • Transverse Abdominis

  • Pectoralis Major

  • Triceps Brachii

  • Gluteus Maximus

  • Quadriceps

  • Forearm Muscles

How to Perform Correctly

Setup

  1. Place two dumbbells on the floor approximately shoulder-width apart.

  2. Grip the dumbbells and assume a high plank position.

  3. Position your hands directly beneath your shoulders.

  4. Keep your feet wider than shoulder-width apart for increased stability.

  5. Engage your core and glutes to maintain a straight line from head to heels.

Movement

  1. Shift your weight slightly onto one arm while maintaining a stable torso.

  2. Row the opposite dumbbell toward your lower ribs by driving your elbow upward.

  3. Keep your hips and shoulders as square to the floor as possible.

  4. Pause briefly at the top of the row.

  5. Lower the dumbbell slowly and under control back to the floor.

  6. Repeat on the opposite side.

  7. Continue alternating sides for the desired number of repetitions.

Common Mistakes to Avoid

Rotating the Hips Excessively

  • Twisting the body reduces core engagement and decreases exercise effectiveness.

Letting the Hips Sag

  • A sagging torso places unnecessary stress on the lower back.

Using Too Much Weight

  • Excessive weight often leads to poor control and excessive body rotation.

Shrugging the Supporting Shoulder

  • Keep the supporting shoulder stable and away from the ear.

Rushing the Movement

  • Perform each repetition slowly and under control.

Pulling with Momentum

  • Avoid using body movement to assist the row.

Narrow Foot Position

  • Feet that are too close together can make maintaining stability unnecessarily difficult.

Back Exercises