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Renegade Row

The Renegade Row is a strength exercise with dumbbells for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, rhomboids 14% and mid traps 14%.

Also known as: plank row

Level: AdvancedEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time
Renegade Row demonstration

How to do it

  1. Set two hex dumbbells on the floor shoulder width apart and grip them in a high plank position.
  2. Spread the feet wider than the hips and brace the midsection and glutes.
  3. Push one dumbbell into the floor and row the other to the hip.
  4. Lower it back to the floor with control.
  5. Repeat on the other side, alternating each rep.

Tips

  • Keep the hips level, as if a glass of water sits on the lower back.
  • A wider foot stance makes the plank more stable.

Common mistakes

  • Rotating the hips and chest toward the rowing arm.
  • Letting the hips sag or pike up.
  • Using dumbbells that roll instead of flat-sided ones.

Muscles worked by the Renegade Row

  • Lats (upper) Primary14%
  • Rhomboids Primary14%
  • Mid traps Primary14%
  • Rear delts Secondary9%
  • Lats (lower) Secondary9%
  • Obliques Secondary9%
  • Upper abs Secondary5%
  • Biceps (long head) Secondary5%
  • Biceps (short head) Secondary4%
  • Brachialis Secondary4%
  • Lower traps Minor4%
  • Forearm flexors Minor3%
  • Mid chest Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rowing from a plank adds anti-rotation. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

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Frequently asked questions

What muscles does the Renegade Row work?

Mainly the lats (upper), rhomboids and mid traps. The rear delts, lats (lower), obliques, upper abs, biceps (long head), biceps (short head) and brachialis assist.

Is the Renegade Row good for beginners?

The Renegade Row is rated advanced. If you are new, learn the Landmine Single Arm Row first and build up from there.

What is a good alternative to the Renegade Row?

For example the Half Kneeling Cable Row, Single Arm Machine Row and Landmine Single Arm Row. They train mostly the same muscles, some with different equipment.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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