Alternatives
- Kettlebell High Pull / Upright Row
- Single Arm Row
- Resistance Band Single Arm Row
Summary
The renegade row combines a rowing movement with a plank hold, training the upper back, core, and stabiliser muscles simultaneously. It’s a highly effective compound movement for total-body control and balance.
Benefits of the Renegade Row
- Builds upper back and core strength together
- Enhances anti-rotational stability
- Improves shoulder control and scapular function
- Develops balance and coordination
- Efficient full-body movement with minimal equipment
Renegade Row Muscles Worked
- Primary: Latissimus Dorsi, Rhomboids, Trapezius
- Secondary: Core, Biceps, Rear Deltoids, Glutes
Instructions
- Set up in a high plank with a dumbbell or kettlebell in each hand
- Keep your feet wider than hip-width for stability
- Brace your core and keep your hips square
- Row one weight toward your waist, keeping your elbow close to your side
- Lower the weight with control, then repeat on the opposite side
- Alternate sides for the desired number of reps
- Focus on maintaining a flat back and avoiding torso rotation
Common Mistakes
- Rotating the hips or shoulders during the row
- Sagging the core or letting the hips drop
- Rushing through reps without control
- Narrow foot stance reducing balance
- Not engaging the stabilising shoulder