Renegade Row
The renegade row is a press-up position with a dumbbell row built in, so you pull one weight up while your other hand and your core keep you steady. It builds a strong, braced midsection and a stronger pull through your lats. It suits lifters who are comfortable holding a press-up position and want a challenging core and upper body exercise that needs very little kit.
Muscles worked
The Renegade Row mainly works your abs and lats, with your biceps and obliques helping.
Setting up
- Use two hexagonal (hex) dumbbells and place them on the floor parallel to each other, about shoulder-width apart. Round dumbbells can roll and are unsafe for this exercise.
- Start light. 5-10 kg per hand is plenty for most beginners, because the hard part is staying square, not the pulling.
- Grip the handles and walk your feet back into a press-up position with your arms straight, wrists stacked under your hands and feet wider than hip-width. A wider stance makes you much steadier.
- Line your body up from head to heels, with your gaze on the floor just ahead of your hands.
How to do the Renegade Row
- Take a big breath in and brace your abs as if you were about to be nudged in the stomach, so your ribs and hips feel locked together.
- Press firmly into the floor through your left hand and let a little of your weight shift onto that side.
- Row the right dumbbell up towards your hip, driving your elbow back past your ribs rather than out to the side.
- Pause for a second at the top and squeeze your lat, keeping your hips and chest pointing at the floor.
- Lower the dumbbell under control until it is back on the floor, and settle your weight evenly across both hands.
- Repeat on the other side by pressing into your right hand and rowing the left dumbbell. One row on each side counts as one rep.
Form tips
- Imagine a tray of drinks balanced on your lower back. If you can picture it tipping, your hips are rotating too much.
- Push the floor away with the supporting hand so your body stays long and rigid, rather than sinking between your arms.
- Think about driving your elbow to the ceiling and pulling it towards your back pocket. This makes the lat do the work instead of your biceps.
- Keep your neck long and your eyes down, rather than looking forward or at the dumbbell.
- Slow down. A controlled one-second pause at the top is worth more than a fast, wobbly set.
Common mistakes
Hips twisting open
Squeeze your abs harder and widen your feet. Lighten the dumbbells until your hips stay level and pointing at the floor throughout the row.
Feet too close together
Step your feet out wider than your hips. This gives you a bigger base so you can stay square, and you can gradually bring them in as you get stronger.
Hips sagging or piking up
Keep a straight line from head to heels, as in a good press-up position. If you can't hold it, stop the set or move to the knees-down version.
Jerking or dropping the weight
Pull with a smooth movement, pause briefly at the top, then lower the dumbbell slowly to the floor. Rushing makes you lose your balance and cuts down on lat and core work.
Sets and reps
| Build strength | 3-4 sets of 4-6 reps (one row each side per rep), with 2-3 minutes rest. Only increase the weight when your hips stay perfectly still. |
|---|---|
| Build muscle | 3 sets of 8-12 reps, with 60-90 seconds rest. Use a weight that leaves you 1-2 reps in reserve with good form. |
| Fat loss and general fitness | 2-3 sets of 8-10 reps, with 45-60 seconds rest, as part of a circuit or alongside other whole-body exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Renegade Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Renegade Row FAQs
What muscles does the renegade row work?
The main muscles worked are your abs and lats. Your abs work hard to stop your body twisting, and your lats pull the dumbbell up. Your biceps and obliques also help.
How do I stop my hips rotating on renegade rows?
Widen your feet, brace your abs before every rep and use a lighter dumbbell. Row slowly and think about keeping your hips and chest facing the floor. If you still rotate, try the exercise from your knees or hold the position for a few seconds without rowing.
How heavy should my dumbbells be for renegade rows?
Choose a weight you can row with your hips completely level, which is usually lighter than you would use for a normal one-arm row. Many beginners start with 5-8 kg per hand. If you can't keep your body steady, go lighter. Stop if anything hurts and get it checked.
Track your Renegade Row progress
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