Step by step instructions, muscle activation and variants for the Resistance Band Renegade Row.
The resistance band renegade row is a full-body exercise performed in a high-plank position where you anchor a resistance band under both hands and row one arm at a time. It trains the lats and rhomboids while demanding significant core anti-rotation stability.
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The Resistance Band Renegade Row 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.