# Renegade Row

A plank-based dumbbell row targeting the lats, upper back, and abs. Builds anti-rotation strength and unilateral pulling control.

- Advanced · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-renegade-row/video/male.mp4
- HTML: https://seto.fit/exercises/renegade-row/

## Muscles worked

- Lats: 8/10
- Abs: 8/10
- Upper back: 7/10
- Triceps: 4/10
- Mid chest: 4/10

## How to do the Renegade Row

1. Start in a plank position with your hands on dumbbells, feet wider than hips.
2. Shift your weight to one side and pull the opposite dumbbell up towards your ribs.
3. Slowly lower the dumbbell back down, maintaining a straight body line.
4. Alternate arms, keeping your stomach tight and avoiding any twisting.

### Full technique — 7 steps

1. Set two dumbbells on the floor and grip them in a high plank position.
2. Place your feet wider than hip width and set your shoulders directly over the dumbbells.
3. Tighten your stomach, squeeze your glutes, and keep your body in a straight line.
4. Shift slightly into one arm without letting your hips twist or your lower back sag.
5. Row the opposite dumbbell toward your lower ribs with your elbow traveling close to your side.
6. Lower the dumbbell back to the floor under control and reestablish a stable plank.
7. Repeat with the other arm, alternating sides while keeping your chest and hips square.

## Common mistakes

- Feet too narrow to stabilize
- Twisting torso during the row
- Letting hips sag between reps
- Rowing up toward the shoulder
- Using leg drive to yank

## Form cues

- Widen feet for stability
- Row toward lower ribs
- Press hard through support arm
- Keep hips level
- Squeeze glutes throughout

## How much to do

- **Strength**: 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Renegade Row — Advanced**
- Harder: [Front Lever Raise](https://seto.fit/exercises/front-lever-row/) — 140% of bodyweight

## Quick answers

### What muscles does the Renegade Row work?

Primary: Lats 8/10, Upper back 7/10. Also works: Abs 8/10, Triceps 4/10, Mid chest 4/10.

### Which joints does the Renegade Row load?

Lower back: moderate, Wrist: moderate, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Renegade Row in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Renegade Row?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What is a harder version of the Renegade Row?

Front Lever Raise (140% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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