Smart Workout Diary

Renegade Row

The dumbbell renegade row is a plank-based rowing exercise in which one dumbbell is pulled toward the rib cage at a time. It primarily trains the back, especially the lats, while the abs, shoulders, and arms resist trunk rotation. It supports upper-body pulling strength, core stability, and full-body control.

Demonstration

Renegade Row — demonstration 1
Renegade Row — demonstration 2

Instructions

  1. Place two dumbbells on the floor about shoulder-width apart. Grip the handles and step or jump back into a high plank, with hands directly below the shoulders.
  2. Set the feet wider than hip width for stability. Form a straight line from head to heels, brace the abs, and keep the hips level.
  3. Shift weight slightly into one hand without twisting the torso. Pull the opposite dumbbell toward the same-side ribs, driving the elbow back close to the body.
  4. Pause briefly with the shoulder blade drawn back, then lower the dumbbell slowly to the floor under control.
  5. Repeat on the other side. Alternate sides while keeping the neck neutral and stopping if you cannot prevent excessive hip rotation or sagging.
Muscle Group
Lats
Other Muscle Groups
Biceps
Type
Strength
Mechanics
Compound
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Use a light load first. Core control is more important than using heavy dumbbells.
  2. Keep the feet wide enough that the hips stay square to the floor; narrowing the stance increases the anti-rotation demand.
  3. Exhale as you row and avoid holding your breath or shrugging the working shoulder toward the ear.
  4. Do not rush the lowering phase or twist upward to lift the dumbbell. Reduce the load or range of motion if control is lost.
Exercise library