How to do the Renegade Row
Primary: Upper Back, Lats, Core · also works Obliques, Biceps, Front Delts, Chest. Also called: plank row, push up position row.
Step by step
- 1
Set up in a push-up position with your hands gripping two dumbbells, preferably hexagonal so they do not roll.
- 2
Spread your feet wider than hip-width for stability and brace your core.
- 3
Row one dumbbell up toward your hip while keeping your hips square to the floor.
- 4
Lower the dumbbell under control and row the other side.
- 5
Alternate sides for the set.
Coaching cues
- Imagine a glass of water balanced on your lower back
- Push the floor away with your supporting hand
- Keep your hips from twisting
Common mistakes
- Rotating the hips open as you row
- Letting the hips sag or rise
- Using round dumbbells that roll
Sets, reps and where it fits
Muscle
3–4 × 6–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Renegade Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Renegade Row work?
Primary: Upper Back, Lats, Core. Secondary: Upper Back, Lats, Core, Obliques, Biceps, Front Delts, Chest
How many sets and reps of Renegade Row should I do?
For muscle: 3–4 sets of 6–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Renegade Row?
Same movement pattern, different equipment: Dumbbell Row, Plank, Kettlebell Row, Inverted Row, Chest-Supported Row, Rear Delt Fly.
Is the Renegade Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.