Renegade Row Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Pull (Unilateral)
  • Intermediate
  • Abs, Biceps, Chest, Lats, Lower Back, Shoulders
Upper Back Exercises Diagram Target Muscle Group

Renegade Row Overview

The renegade dumbbell row is a variation of the bent over dumbbell row and an exercise used to strengthen and build the muscles of the back.

The renegade row also requires abdominal and core strength to maintain a neutral spine while performing the dumbbell row portion of the exercise.

Renegade Row Instructions

  1. Assume a quadruped position on your hands and knees.
  2. Position two dumbbells directly underneath your hands and grasp them with a neutral grip.
  3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
  4. Repeat for the desired number of repetitions on both sides.

Renegade Row Tips

  1. Focus on the hips and prevent them from swiveling excessively. Imagine you’re trying to balance a cup of water on your lower back.
  2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
  3. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  4. Don’t allow the head to jut forward as you pull.
  5. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.