Renegade Row
- Pro
- Intermediate
- Gym
- Home
- Functional
The renegade row holds a plank with one hand on each dumbbell, then rows one side to your ribs while the other arm braces against the floor. It trains the upper back and lats while the abs work hard to stop your hips from twisting. Intermediate lifters use it in the gym, at home or in functional training, for weight and reps.
- Muscles
- Upper back, Lats, Abs
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Start in a plank gripping dumbbells under your shoulders.
- Spread your feet for a stable base.
- Row one dumbbell to your ribs without twisting your hips.
- Lower and alternate sides.
Form cues
- Keep your hips level, not twisting toward the row.
- Push the resting dumbbell hard into the floor.
- Exhale as you row the dumbbell up.
Common mistakes
- Hips rotate as the dumbbell lifts. Brace your core and keep your hips square.
- Feet stay narrow and the plank wobbles. Widen your stance for a steadier base.
- Row stays short and stops early. Pull the dumbbell all the way to your ribs.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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