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The renegade row is a total-body exercise that specifically targets the back and bicep muscles while engaging the core. It’s one of the most effective compound exercises for upper body strength!

Here’s how to do renegade rows and the benefits of adding them to your workout routine.

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Table of Contents

Renegade Row Instructions

Here’s how to perform the renegade row properly: 

  1. Begin in a full plank position with dumbbells in your hands, arms extended, hands under the shoulders, and on your toes. Make your feet a little wider for a more stable base and keep your body straight from head to heels. Think long spine, butt down, and abs engaged.
  2. Pull the right dumbbell up toward the right hip, keeping the dumbbell close to your side, elbow driving back. Resist rotating your shoulders and hips. Use your core strength and keep them facing the floor as best as you can.  
  3.  Slowly return it to the floor and repeat with the left dumbbell.

For a modified renegade row, you can: 

  • Use lighter dumbbells. 
  • Perform this exercise on an incline. Place your weights onto a step or sturdy platform. The higher the incline, the easier the movement becomes.  
  • Drop to your knees, which will take some stress off your back and make it easier to focus on the move itself. 

It’s a good idea to practice renegade row modifications if you’re just starting out!

Renegade Row Benefits

In today’s world, with our laptops and smartphones, we are constantly in vulnerable positions for bad posture. Our backs really take a hit!

A dumbbell renegade row is a great way to help strengthen the back muscles, which are also vital muscles for functional core strength. There are many reasons you should incorporate this exercise into your workouts. Here are just a few:

Builds Core Strength

A renegade row flies under the radar for core work, but this move will actually bring you quicker results for a strong core than all the crunches in the world!

Your core muscles not only hold you in a plank position, but they also force you to find stability and stay centered while the arm is rowing. It’s double duty for the six-pack!

Improves Coordination and Balance

This exercise uses unilateral (one arm at a time) training. Working one arm at a time helps to improve coordination and core stabilization. 

The renegade row is also an awesome move for improving balance since you have to hold your body in a plank position while lifting and lowering one arm.

Builds Upper Body Strength

The dumbbell renegade row is primarily an upper-body strength move. The main goal is to strengthen your upper back, shoulders, and arm muscles. It’s an amazing move that sculpts and shapes your upper body quickly.

Helps Boost Metabolism

This multi-muscle group exercise fires up several muscle groups and, when incorporated into a full workout, will help build muscle and improve metabolism. 

Easy Ways to Incorporate Renegade Rows Into Your Workouts

If you’re looking for a way to incorporate this exercise into a more robust routine, check out some of my favorite back and upper-body workouts:

If you like this exercise and the results you get from it, here are a few more exercises you might want to try: