Renegade Row

Lowermiddle back
Renegade Row gif

Coach's Tips

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

1. Begin in a push-up position with your feet shoulder-width apart and your hands holding onto two dumbbells.

2. Your arms should be extended, with the dumbbells directly below your shoulders.

Proper Form

1. Keeping your core engaged, pull one dumbbell up towards your chest, bending your elbow and keeping your shoulder blade pulled back.

2. Lower the dumbbell back to the starting position, then repeat the same motion with the other arm.

3. Continue alternating arms for the desired number of repetitions.

Breathing Technique

1. Inhale as you lower the dumbbell back to the starting position.

2. Exhale as you pull the dumbbell up towards your chest.


1. Make sure to keep your core engaged throughout the exercise.

2. Make sure you are using a weight that is appropriate for your fitness level.

Curious about a Back workout plan that includes the Renegade Row

Renegade Row Alternatives

Renegade Row vs

Get Personalized Plans
& Detailed Guidance

Banner Image