Renegade Row

The renegade row is a plank held on two dumbbells while you row one at a time. It trains the back with the same effort that it asks of your core, which has to resist twisting as one arm leaves the floor.

Intermediate 💪 Upper Back Compound Pull Unilateral
3
Sets
6–10 per side
Reps
90 sec
Rest
Compound
Type
🏋️ Dumbbell
Renegade Row — start and finish positionsSTARTFINISH
Dumbbell
Upper Back Intermediate Compound One side at a time
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Muscles Worked

Learn more in the Upper-back training guide →

Primary
Upper Back
Secondary
Lats
Core
Biceps
Highlighted muscles

How To Perform

  1. 1 Start in a high plank with your hands on two hex dumbbells and your feet wider than shoulder-width.
  2. 2 Brace your abs and glutes so your hips stay level.
  3. 3 Row one dumbbell toward your ribs while pressing firmly into the other.
  4. 4 Lower it with control, then row the other side.

Form Cues

  • ✓ Keep your hips square to the floor — do not let them rotate as you row.
  • ✓ Widen your feet to make the position steadier.
  • ✓ Choose weights you can row without twisting.

Common Mistakes

  • ✗ Rotating the torso to heave the dumbbell up.
  • ✗ Sagging or piking the hips.
  • ✗ Using round dumbbells that roll under your hands.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Renegade Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Renegade Row? These alternatives target the same muscles:

Dumbbell Row
Back · Beginner
→
Plank
Core · Beginner
→
Chest-Supported Row
Upper Back · Beginner
→
Bird Dog
Core · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Renegade Row should I do?▾
3 sets of 6–10 per side reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for upper back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Renegade Row target?▾
Renegade Row primarily targets the Upper Back. Secondary muscles include Lats, Core, Biceps.
Is Renegade Row good for beginners?▾
Renegade Row is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?▾
For Renegade Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.