Renegade Row Guide | Form Tips, Muscles Worked, and Variations

Renegade Row Guide

The renegade row is one of those exercises that is sneaky good for multiple training adaptations. It's an awesome rowing variation that holds a ton of benefits for every type of fitness enthusiast.

On top of being a good row variation for strengthening the lats and upper back, the renegade also does a phenomenal at improving core strength and midline stability.

Another one of the big benefits that comes with renegade row is that it's easy to scale for multiple fitness levels. Beginners can drop the weight that is rowed, while experienced lifters can add in push-ups, increase the weight, or limits their points of contact with the ground.

HOW-TO RENEGADE ROW

1. Set Your Base

Tip: Position the dumbbells under your shoulders and position the feet between hip and shoulder width apart.

2. Brace Similarly to An Extended Plank

Tip: Contract the core, squeeze the glutes, drive the heels into the ground, and brace before movement initiation.

3. Initiate the Row Similarly to a Dumbbell Row

Tip: Think about rowing using the lat similar to how you start a lawnmower.

4. Control the Eccentric

Tip: If you’re swinging the dumbbell or hiking up the hips, then scale back the weight!

RENEGADE ROW VARIATIONS

1. Row, Row, Push-Up

For this variation, you'll row both dumbbells like normal, then perform a push-up at the end of the rows before starting the next round of reps.

2. Kettlebells

For this variation, you'll replace the traditional dumbbells with kettlebells to your base on contact, which will translate to more controlled and stable movements.

3. Feet Elevated

This variation is incredibly tough and requires a ton of midline stability to keep the hips level and core stable when performing the row.

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