How To Do Renegade Row? Techniques, Benefits, Variations

Renegade Row is a full-body exercise that combines a plank position and a rowing motion to target several muscle groups simultaneously. It’s an advanced movement that builds strength and improves balance while engaging the core, upper back, arms, and chest.

How To Do Renegade Row?

1. Start in a Plank Position
   Begin by setting yourself in a high plank position with your hands gripping a pair of dumbbells. Make sure your hands are directly under your shoulders, and your body forms a straight line from your head to your heels. Engage your core and keep your body stable.
2. Stabilize Your Feet
   Position your feet slightly wider than shoulder-width apart to ensure a stable base. This will help you maintain balance during the movement.
3. Perform a Push-Up
   Lower your body into a push-up while keeping your core engaged. Ensure that your body remains in a straight line without sagging in your hips. Push back up to the starting position, maintaining your strong plank position.
4. Row One Dumbbell
   Shift your weight slightly to one side, so you can row one dumbbell up toward your ribcage. Keep your elbow close to your body and squeeze your shoulder blades together at the top of the movement. Focus on engaging your upper back muscles (latissimus dorsi and rhomboids).
5. Lower the Dumbbell
   After reaching the peak of the row, slowly lower the dumbbell back to the ground under control, while maintaining your plank position.
6. Alternate Sides
   Perform the same row with the opposite arm. Ensure that you maintain a strong and stable plank throughout, and avoid rotating your hips or shoulders.
7. Repeat the Process
   Continue to alternate between push-ups and rows for the desired number of repetitions. Make sure to maintain proper form throughout each repetition.

What Are the Benefits of Renegade Row?

1. Full-Body Engagement
   Renegade rows engage multiple muscle groups, including the core, back, arms, shoulders, and chest. This leads to a comprehensive strength-building workout.
2. Core Stability
   The plank position challenges the core, helping to improve balance and posture while reducing the risk of injury.
3. Upper Body Strength
   This exercise is ideal for targeting the latissimus dorsi, rhomboids, traps, and biceps. The rowing movement strengthens these muscles while promoting shoulder stability.
4. Functional Fitness
   The movement mimics real-life activities, improving functional strength that benefits daily tasks and sports performance.

What Are the Risks of Renegade Row?

1. Form and Posture
   Maintaining proper form is crucial to avoid shoulder or back injuries. Common mistakes include poor plank position or excessive hip rotation, which can strain the back and shoulders.
2. Excessive Weight
   Using weights that are too heavy can compromise your form. Always start with a manageable weight to ensure stability throughout the movement.

Who Should Do Renegade Row?

• Intermediate to Advanced Fitness Levels
  Renegade rows are more complex than basic rows and require a good base of strength and stability. Beginners should consider modifications like knee-supported versions.
• Anyone Looking to Build Core Strength
  If you want to strengthen your core while working your upper body, renegade rows are perfect. They challenge the obliques, transverse abdominis, and rectus abdominis.

Who Should Not Do Renegade Row?

• Beginners Without Core Strength
  Those who are not yet comfortable with core exercises or planks should avoid renegade rows until they build a strong foundation.
• People with Shoulder or Wrist Injuries
  The movement can put strain on the shoulders and wrists, especially in improper form. Consult with a healthcare professional if you have any pre-existing shoulder or wrist issues.

Tips for Proper Form

1. Keep Hips Square
   Avoid rotating your hips while rowing. Squeeze your glutes and engage your core to keep your body aligned.
2. Slow Down the Movement
   Don’t rush through the exercise. Focus on controlling the dumbbells throughout the movement for maximum muscle engagement.
3. Proper Foot Placement
   Position your feet slightly wider than shoulder-width for better stability.
4. Use Hexagonal Dumbbells
   Hexagonal dumbbells provide a stable surface and prevent the weights from rolling, ensuring safety during the exercise.

Variations

1. Renegade Row with Push-Up
   Add a push-up after each row to engage your chest, shoulders, and triceps along with your back.
2. Elevated Renegade Row
   Elevate your feet to increase the difficulty and engage your core even more.
3. Knee-Supported Renegade Row
   A great variation for beginners, performing the move from the knees to reduce the load on the core

Referances

“Renegade Rows: A Comprehensive Guide to Technique, Benefits, and Variations,” Kettlebell Kings: https://www.kettlebellkings.com/blogs/default-blog/renegade-rows .

“How to Properly Do the Renegade Row For a Bigger Back and Chest,” Men’s Health: https://www.menshealth.com/fitness/a26752486/perfect-push-up/ .

“Renegade Row: Video Exercise Guide & Tips,” Muscle and Strength: https://www.muscleandstrength.com/exercises/renegade-row .

“Renegade Row Guide: How to Master the Renegade Row – 2025,” MasterClass: https://www.masterclass.com/articles/renegade-row-guide .

“Renegade Row: How-to, Tips, Variations, Mistakes,” Hevy: https://www.hevyapp.com/exercises/how-to-renegade-row/ .

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Author: Jack paul

Jack Paul is a well-known fitness writer and trainer. His writings on healthy living and fitness have inspired many individuals. References: "Jack Paul: A Fitness Icon," Fitness Today Magazine, 2023. "The Journey of Jack Paul," Health and Wellness Journal, 2022. Paul, J. (2021). Fitness and You: A Guide to a Healthier Life. New York: Wellness Press. Also you can read "Who is Jack Paul?" from the link below; https://gymratstyle.com/who-is-jack-paul/