Renegade Row
renegade-row
Take care with
- caution · Shoulder impingement — The plank position loads the shoulder in a closed chain. If this causes pain, switch to a supported row with your non-working hand on a bench.
A push-up position row that demands anti-rotation core stability while training the upper back and lats unilaterally. The challenge is maintaining a square hip position while pulling, not just moving weight.
If you're new to this
Start with light dumbbells or no weight at all. The first challenge is holding a solid plank position without your hips rotating. If you cannot hold a plank for 30 seconds with good form, build that capacity first before adding the row.
Common mistakes
Rotating the hips toward the working side — this turns the movement into a lateral crunch and defeats the anti-rotation training. Let the working shoulder blade retract fully instead of rushing the pull. Feet too wide reduces the stability demand; narrow feet increase it.
Routine
- Sets
- 3
- Reps
- 6-8 per side
- Rest
- 90s
- Tempo
- 2-1-2
- RPE
- 7
Increase weight when you can complete all sets without hip rotation, then add reps
Cues
Easier, harder, instead
Muscles
- Upper back
- Lats
- Abs
- Biceps
- Shoulders
Equipment
- Dumbbells
- 1
Place two dumbbells on the floor shoulder-width apart. Grip them and step back into a high plank position with your feet slightly wider than hip-width for stability.
- 2
Brace your core as if bracing for a punch. Your hips, shoulders, and head should form a straight line. Squeeze your glutes to prevent your lower back from sagging.
- 3
Row one dumbbell toward your hip, leading with your elbow and keeping it close to your body. Your hips must stay square to the floor — do not rotate toward the working side.
- 4
Lower the dumbbell with control. Pause for one second, then row the opposite side.
- 5
Continue alternating for the prescribed reps. If your hips begin to rotate or your lower back sags, reduce the weight or stop the set.