Renegade Row
The renegade row is a challenging plank-position dumbbell exercise that targets the lats while simultaneously demanding core anti-rotation stability. It combines upper back strength with full-body tension, making it an efficient compound movement.
How to do it
- Start in a high plank position with a dumbbell in each hand, hands under your shoulders.
- Keep your feet wider than hip-width for stability and engage your core.
- Row the right dumbbell toward your right hip, keeping your elbow close to your body.
- Lower the dumbbell and repeat the row on the left side.
- Continue alternating rows while maintaining a stable plank position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet wide for stable base support.
- Engage your core to prevent your hips from sagging or twisting.
- Pull your elbow close to your ribcage as you lift the dumbbell.
- Press firmly into the floor with the supporting hand.
Breathing: Exhale as you row the dumbbell upward, and inhale as you lower it back down with control.
Common mistakes
- Rotating the hips excessively, which reduces core activation and puts stress on the lower back.
- Rushing the movement, causing you to lose balance and control over the dumbbells.
- Shrugging your shoulders toward your ears, which shifts tension away from your lats and onto your neck.
Muscles worked
Primary: lats. Secondary: abs, shoulders, biceps.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per side, rest 60 s
Lose weight
3 sets × 6–10 reps per side, rest 60 s
Build muscle
3–4 sets × 6–8 reps per side, rest 90 s
Easier, harder & alternatives
Take care if…
- If you have wrist or lower back discomfort, ease off or choose a gentler movement like a supported row.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my lower back hurts during renegade rows?
Lower back pain usually means your hips are rotating or sagging. Try widening your stance, lightening the weight, or switching to a standard single-arm dumbbell row supported on a bench.
Can I do renegade rows on my knees?
Yes, performing them from a modified plank on your knees is a great way to build initial stability before trying the full movement on your toes.
How wide should my feet be?
Start with your feet wider than hip-width apart. A wider base makes it much easier to keep your hips level as you lift.