Renegade Row

Start in a high plank with a hexagonal dumbbell in each hand, feet wider than hip-width for stability. Brace your core and glutes hard, then row one dumbbell toward your hip by driving the elbow back while keeping your hips square to the floor. Lower the weight under control and repeat on the other side, resisting any rotation through the torso. Alternate sides for the prescribed reps while maintaining a rigid plank. This combines a horizontal pull with intense anti-rotation core demand.

BACK · PULL

Renegade Row: how the movement is executed

How it is executed

Start in a high plank with a hexagonal dumbbell in each hand, feet wider than hip-width for stability.
Brace your core and glutes hard, then row one dumbbell toward your hip by driving the elbow back while keeping your hips square to the floor.
Lower the weight under control and repeat on the other side, resisting any rotation through the torso.
Alternate sides for the prescribed reps while maintaining a rigid plank.
This combines a horizontal pull with intense anti-rotation core demand.

Muscles worked: Back
Primary muscle: Lats
Equipment: Dumbbell
Movement pattern: Pull
Difficulty: Advanced
What it is for: StrengthHypertrophyCore strengthStability

Variations and substitutions

Banded RowResistance band Barbell RowBarbell Kettlebell Single-Arm RowKettlebell Landmine RowBarbell Smith Machine Bent-Over RowSmith machine T-Bar RowT-bar TRX RowTRX Kettlebell Gorilla RowKettlebell

Routines that program it

Three-day dumbbell workout at home3 sets a week

Back exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

TonnageTonnage is the total weight moved in a session or a week: sets × reps × load.Range of motionRange of motion is the joint travel an exercise covers, from the muscle's most lengthened position to its most contracted.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?

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Renegade Row

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