Renegade Row

Renegade rows are a hybrid strength and stability movement that target the back, shoulders, arms, and core. Performed from a high plank position while rowing a dumbbell, this exercise challenges your ability to stay balanced and resist rotation—making it a favorite for functional strength training.

Renegade rows are particularly effective at improving anti-rotation core control, scapular stability, and upper body pulling strength. Because they require full-body tension to stay stable while moving one arm at a time, they’re ideal for athletes and lifters looking to reinforce control and power in asymmetrical positions.

This movement is typically used in strength circuits, full-body training sessions, or as a core finisher to build control under tension.

Renegade rows are an efficient and effective way to train pulling strength and anti-rotation stability at the same time. Add them to your program to build a strong, stable upper body and core.

Equipment Needed:

• Pair of dumbbells (hex-shaped preferred)

• Flat floor or mat

How to Perform Renegade Rows:

1. Start in a high plank position with a dumbbell in each hand, feet set wider than shoulder-width for balance.

2. Engage your core and keep your body in a straight line from head to heels.

3. Shift your weight slightly and row one dumbbell toward your rib cage, keeping your elbow close.

4. Lower the dumbbell with control and repeat on the other side.

5. Alternate sides for the desired number of reps.

Common Renegade Row Mistakes:

• Rotating the hips or twisting through the torso

• Shrugging the shoulders or flaring the elbows

• Letting the lower back sag or hips drop

• Rushing the reps and sacrificing control

Renegade Row Progressions and Regressions:

If this exercise is too challenging:

• Perform the rows from knees in a modified plank position

• Use lighter dumbbells

• Start with slow controlled rows without weight to build balance

If you want to increase the challenge:

• Add a push-up between rows

• Narrow the foot stance for less stability

• Use heavier dumbbells or increase tempo under control