Renegade Row
DumbbellUnilateralStrength
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The Renegade Row is a dynamic bodyweight strength exercise performed in a high plank position with hands gripping dumbbells, where you row one weight toward your hip while stabilizing your core to prevent rotation. Its primary purpose is to build unilateral back and shoulder strength while enhancing anti-rotational core stability and overall balance. It primarily targets the lats, rhomboids, deltoids, and core muscles, making it ideal for athletes, functional fitness enthusiasts, and anyone seeking to improve upper-body power and postural control without machines.
How to Perform Renegade Row
- 1Start in a high plank position with hands shoulder-width apart directly under shoulders, body in a straight line from head to heels, feet wider than hip-width for stability.
- 2Engage your core and glutes to maintain a rigid plank, keeping hips level and not rotating.
- 3Inhale to prepare, then exhale as you row your right hand off the ground, driving your elbow back toward your hip while keeping your torso stable.
- 4Squeeze your back at the top of the row, with the right elbow pointing straight back and dumbbell (if using) close to your side.
- 5Inhale as you slowly lower the right hand back to the starting plank position, controlling the descent.
- 6Repeat the row on the left side: exhale as you row the left hand back, maintaining stability.
- 7Alternate sides for the desired number of reps per side, keeping movements controlled.
- 8Key form tips: Avoid rotating hips or sagging at the low back—imagine balancing a glass of water on your lower back. Common mistakes: Rushing the row, letting shoulders shrug up, or piking hips up.
