How To Do Renegade Row

Renegade Row Exercise

Renegade Row is a unique version of the traditional row exercise.

It primarily targets the lats, traps, rear shoulders, biceps and forearms but because of its pushup position, Renegade Row also hits the core muscles which act to stabilise the upper body.

Renegade Row builds muscle and also develops coordination, balance and functional strength.

Renegade Row How To

  • Place two dumbbells on the floor spaced approximately shoulder width apart.
  • Assume the pushup top position with the dumbbells directly in line with your chest.
  • Grab the dumbbells, tighten your core and push your feet against the floor.
  • Row one dumbbell to your lat while the other arm remains steady. You should feel tension on the lat and bicep being worked and a pinch on the rear shoulder.
  • Bring the dumbbell back down to starting position and row the dumbbell on the other side. Maintain a tight core at all times.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

When doing Renegade Rows, do not rotate the body outward during the completion of the row.

Always keep your body straight; think of the row as your elbow following a backward to forward pathway.

Keep the rowing elbow tucked in to your sides. Do not flare your elbow out.

Renegade Rows are best performed with moderately heavy weights.

Variations: Incline Dumbbell Row, One Arm Dumbbell Row

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Renegade Row