About this exercise
Renegade rows are performed from a plank position, rowing a dumbbell with one arm at a time to build the back and biceps while demanding strong core stability. Resisting rotation as you row also works the abs and rear shoulders.
Renegade rows
Step by step instructions, muscle activation and variants for the Renegade rows.
MediumMiddle back
How to Perform
- Begin in a plank position gripping a dumbbell in each hand, feet wider than shoulder-width for balance
- Brace your core and keep your hips level and square to the floor
- Row one dumbbell toward your hip, driving your elbow up and back
- Lower the dumbbell back to the floor under control
- Repeat the row with the opposite arm
- Continue alternating sides while minimizing any twisting of the hips
Muscle Activation
Primary
Middle back
Secondary
BicepsAbsRear shoulders
About the Renegade rows
The Renegade rows is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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