They just hurt the palms of my hands 😭

Renegade Row

Lowermiddle back

Renegade Row gif

Doing the Renegade Row right? Let your AI coach fix your form and build it into a plan made for you.

Single-sidedTargets: Lats, Lower trap

About

Renigade Row is a combination of Plank and Dumbbell-Row. It can strengthen your arms, shoulders, and core muscles!

How to Renegade Row

Starting Position

Lie face down while holding a dumbbell in both hands and extend your arms.

Proper Form

1. Please lift the dumbbell alternately with both arms.

2. Raise it until your elbows are vertical.

Breathing Technique

Exhale when you raise your arms, and inhale when you lower them.

Precautions

1. Please be careful not to let your elbows flare out excessively.

2. Please maintain core strength to prevent your back from bending.

From the Community

Renegade Row Community

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Renegade Row Related Reading

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Myths Busted
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Numbers Don't Lie
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3 sets of bench press builds strength as well as 5 — 5 sets add more muscle. What a 2019 RCT in Medicine & Science in Sports & Exercise found.
Myths Busted
The Anabolic Window Is a Myth.
You don't need to slam a protein shake the second you rack the bar. Here's what the research actually says about post-workout nutrition timing, according to two landmark reviews.

Curious about a Back workout plan that includes the Renegade Row

Renegade Row Alternatives

Barbell Row

One Arm Dumbbell Row

Seated Cable Row

Renegade Row vs Deadlift
Renegade Row vs Barbell Row
Renegade Row vs Pull Up

Renegade Row

About

How to Renegade Row

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Renegade Row Related Reading

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Mind-Muscle Connection Matters — But Only Below 60% of Your 1RM

Beta-alanine does work — but only for the right type of effort, per a 2026 meta-analysis of 17 RCTs

How Many Sets of Bench Press? 3 for Strength, 5 for Size

The Anabolic Window Is a Myth.

Renegade Row Alternatives

Renegade Row vs