Renegade row: How to Do It, Muscles Worked

Step by step

Hold a plank on the dumbbells, feet wide for balance.
Squeeze your abs and glutes, then row one dumbbell to your ribs.
Lower with control, then switch sides.

What you should feel

Your back works on the rowing side and your abs fight to keep you steady; your lower back and wrists should not strain.

Common mistake

Hips twisting open as you row; widen your feet, brace your abs and use lighter dumbbells.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Count the reps for each side.

Works

Lats Upper back

Helps

Abs Obliques Chest Triceps Rear shoulders

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Inverted row under a sturdy tableLats, Upper back

Towel row on a doorLats, Upper back

Barbell rowLats, Upper back

Seated cable rowLats, Upper back

Machine iso rowLats, Upper back

One-arm cable rowLats, Upper back

Questions

What muscles does the renegade row work?

Renegade row mainly works your lats and upper back. It also helps your abs, obliques, chest, triceps, and rear shoulders.

Can I do the renegade row at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the renegade row?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your lats

Renegade row