Renegade Row
Strong core. Strong back. Stronger you.
A challenging move that builds strength, stability, and control. Great for building upper body strength, core stability, and total-body control. The renegade row is a compound exercise that combines a plank with a rowing motion to work your back, shoulders, arms, and core — all at the same time.
Benefits
- Builds upper body strength (back, shoulders, arms)
- Strengthens core stability and anti-rotation
- Improves balance and coordination
- Enhances overall functional strength
- Increases muscle endurance
- Great for all fitness levels
Muscles worked
Step by step
Start
Get into a high plank position with your hands on dumbbells, hands under shoulders, feet hip-width apart. Engage your core and keep your body in a straight line.
Row
Pull your right dumbbell up toward your hip, keeping your elbow close to your body. Squeeze your back.
Lower
Slowly lower the dumbbell back to the floor with control. Keep your hips and core steady.
Row other side
Pull your left dumbbell up toward your hip. Keep your body stable — no twisting!
Repeat
Lower with control and continue alternating sides for the desired reps.
Common mistakes to avoid
- Hips rotating
- Piking your hips up
- Using too much weight
- Rowing too high (pull to your hip, not past your ribs)
When to do it
- Upper body / pull day
- Full body workouts
- Core focused days
- At home, gym, or anytime you want a challenge
How much, how often
| Goal | Reps (each side) | Sets | Frequency |
|---|---|---|---|
| Beginners | 6–10 | 2–3 | 2–3x / week |
| Strength | 8–12 | 3–4 | 2–4x / week |
| Muscle building | 10–15 | 3–4 | 3–5x / week |
| Endurance | 12–20 | 2–3 | 2–3x / week |
| Athletic performance | 6–8 | 3–5 | 2–4x / week |
Increase weight as you get stronger. Keep challenging yourself!
Tips for best results
- Keep your core tight and glutes engaged
- Move slowly and with control
- Don't let your hips rotate or shift
- Pull the dumbbell to your hip, not your chest
- Breathe — exhale as you row, inhale as you lower
- Quality over speed