Back exercise
Renegade Row
Alternating row in a plank position on dumbbells, for back and core.
- Primary muscleBack
- Also worksCore
- EquipmentDumbbells
- TypeCompound
- MovementHorizontal pull
- LevelIntermediate
- Back
- Core
- Dumbbells
How to do the Renegade Row
4 steps, in the order you do them.
- Get into a high plank with your hands on two dumbbells and your feet wider than your hips.
- Keeping your hips still, pull one dumbbell toward your hip.
- Set it down with control.
- Repeat with the other arm and keep alternating without rotating your torso.
Muscles worked
Common Renegade Row mistakes
What goes wrong most often when you do the Renegade Row, and how to fix it.
Your hips rotate toward the side of the dumbbell that's rising.
Set your feet wider and squeeze your glutes so your hips stay still while one arm pulls.
The dumbbells roll or tilt under your hands.
Use hex dumbbells, place them right under your shoulders and press your weight through the center of the grip.
Your hips stay high or sag in the plank.
Keep a line from shoulders to heels. If you can't hold it, drop to your knees while you learn.
Alternatives to the Renegade Row
They work the back with other equipment, including options for training at home.
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More back exercises
Single Arm Kettlebell RowBack · Kettlebell
Plate-Loaded High RowBack · Machine
Single Arm Low Cable RowBack · Cable machine
Pendlay RowBack · Barbell
Frequently asked questions
What muscles does the Renegade Row work?
The Renegade Row works mainly the back. It also works the core and the biceps.