Renegade Row
A row from a push-up position: with your hands on two dumbbells and your feet wide, you row one dumbbell to your hip while your core keeps your body from rotating.
- Primary muscles
- Lats, Upper back
- Secondary
- Abs, Obliques, Biceps
- Difficulty
- Intermediate
- Logged as
- Weight × reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
The renegade row trains your back and your core at the same time, since your abs and obliques have to stop your hips from twisting every time one hand leaves the floor. That anti-rotation demand is what sets it apart from other rows: the weight you can row is limited by your stability, not your back strength. It suits circuits and home workouts with a pair of dumbbells. Spread your feet wider to make it easier and bring them closer to make it harder.
How to do it
Get into a push up position with your hands on two hexagonal dumbbells and your feet wider than hip-width.
Brace your core and row one dumbbell up to your hip, keeping your elbow close.
Keep your hips square to the floor; do not let them rotate as you lift.
Lower the dumbbell under control and row the other side. Spread your feet wider to make it easier to stay level.
Common mistakes
Letting your hips rotate
Your hips should stay square to the floor. If they twist with every rep, widen your stance or use lighter dumbbells.
Using round dumbbells
Round dumbbells can roll under your hands. Use hexagonal ones that sit flat on the floor.
Piking your hips up
Raising your hips makes balancing easier but loses the plank. Keep a straight line from your head to your heels.
Rushing from side to side
Rowing fast back and forth turns it into rocking. Set each dumbbell down under control before you row with the other hand.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
