How to do the Renegade Row
- Start in a plank position with your hands on dumbbells, feet wider than hips.
- Shift your weight to one side and pull the opposite dumbbell up towards your ribs.
- Slowly lower the dumbbell back down, maintaining a straight body line.
- Alternate arms, keeping your stomach tight and avoiding any twisting.
Full technique — 7 steps
- Set two dumbbells on the floor and grip them in a high plank position.
- Place your feet wider than hip width and set your shoulders directly over the dumbbells.
- Tighten your stomach, squeeze your glutes, and keep your body in a straight line.
- Shift slightly into one arm without letting your hips twist or your lower back sag.
- Row the opposite dumbbell toward your lower ribs with your elbow traveling close to your side.
- Lower the dumbbell back to the floor under control and reestablish a stable plank.
- 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
Compared with similar variants
| Renegade Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Advanced | Intermediate | Beginner | Beginner |
| Technique to learn | hard | moderate | moderate | easy |
| How tiring | high | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Wrist | moderate | low | — | — |
| Equipment | Dumbbells | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
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
- Harder Front Lever Raise
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).
