Renegade Rows

Renegade rows are a dynamic exercise that combine the intensity of a plank with the power of a row. In a single exercise, you can blast your core while also strengthening your back, biceps, and triceps.

If you’re not sure how to perform this exercise or work it into your gym split, don’t worry. Today, we’ll cover everything you need to know about this unbeatable exercise. Let’s get into it.

How To Do

  1. Set up your dumbbells or kettlebells around shoulder-width apart.
  2. Take a plank position with your hands holding onto the weights. You want your feet wider than hip-width apart to help maximize stability.
  3. Position yourself so that your chin is in front of the dumbbells and your shoulders are stacked over your wrists.
  4. Pushing down with your left hand, lift your right hand as you inhale, keeping your arm tucked alongside the body. Aim for the weight to end up in the middle of your torso.
  5. As you lift the weight, ensure your chest remains parallel to the floor. You don’t want much rotation through the trunk.
  6. As you exhale, lower your right arm to the ground and switch sides.

Tips From Expert

  • The movement involved in the renegade row is not the same as bent over or seated rows. For that reason, you want to lift significantly lighter, generally half the weight you’d usually row.
  • To make the exercise easier, position the dumbbells closer together. As your strength increases, you can widen the gap between the dumbbells.
  • Use hexagonal dumbbells for this exercise. Rounded dumbbells will be impossible to stabilize.
  • Resist the urge to lift your hips during the exercise. If it feels too hard to keep a straight line with your body, you can lower down to your knees.

Optimal Sets and Reps

Now that you know how to perform renegade rows, it’s time to talk about execution. Below, you’ll find evidence-based recommendations for sets and reps.

Training Type Sets Reps
Strength Training 4–6 4–6 Per Side
Hypertrophy 3–4 8–12 Per Side
Endurance Training 2–3 15–20 Per Side
Power Training 3–5 3–5 Per Side (Explosive)
Optimal Sets & Reps of Renegade Rows

How to Put in Your Workout Split

Rows are considered one of the best exercises for strengthening the upper back and shoulder joint muscles. However, the same can’t be said about renegade rows.

Unlike traditional row variations, like the seated and bent-over row, renegade rows are primarily a core strengthener. They target the upper and lower rectus abdominis muscles along with the obliques.

For that reason, working them into your gym split will look a little different than traditional row variations. Here are a few options:

  • Push/Pull Split — Despite using a pulling motion, the renegade row is a better addition to the push day of your push/pull split. That’s because, of the upper body muscles, it targets the chest and triceps more than the back and biceps.
  • Core Split — Renegade rows can be included in a workout dedicated to core and stability training. Generally, core-focused workouts are done in addition to other workouts, like a leg day. However, if you don’t have time to hit the gym, renegade rows can be great for at-home ab workouts.

Another important thing to consider when creating your workout is loading recommendations. To figure out how heavy you should lift, start by determining your one repetition maximum. This is the maximum weight you can lift for one repetition with good form.

Then, use the following ranges:

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

The latissimus dorsi is a large back muscle that aids in shoulder extension, or drawing the arm back behind the body.

When performed correctly, lats are the only back muscle involved in renegade rows. They are responsible for the driving force that helps you lift the weight off the ground.

Upper Rectus Abdominis

The upper rectus abdominis is one of the two portions that make up the midsection of the ab muscle groups. Well-defined rectus abdominis muscles are responsible for creating 6-pack abs.

Because the upper rectus abdominis are key core stabilizers, they are one of the most active muscles during renegade rows. They help maintain a stable plank position by keeping the torso steady as you move.

Lower Rectus Abdominis

Directly below the upper portion of the rectus abdominis sit the lower rectus abdominis muscles. These are also important core stabilizers.

Because of their lower position, they are more involved in supporting the lumbar spine (lower back) and pelvis. This includes during renegade rows.

Obliques

The obliques, often referred to as the side abs, are on the side of the abdomen. They are made up of internal and external muscles, with the internal obliques resting below the external.

During renegade rows and other popular oblique exercises, the obliques prevent over-twisting through the torso. This allows you to perform the exercise with proper form, maintaining upper-body positioning that is parallel to the floor.

Secondary Muscle Groups

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Erector Spinae

Muscles that span the entire length of your spine on either side.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The deltoid muscle is on the top of the shoulder joint. It consists of three different muscles, with the posterior deltoid resting on the rear of the shoulder.

Like the latissimus dorsi, it plays a role in shoulder extension, assisting in lifting the weight off the ground. However, it plays more of a stabilizing role for the shoulder joint as opposed to powering the movement.

Brachialis

The brachilias muscle is underneath the biceps muscle on the front of the upper arm. Its main role is elbow flexion. During the renegade row, that’s exactly its function. It’s responsible for bending the elbow, helping you to lift the weight upwards.

Brachioradialis

The brachioradialis is a muscle that originates on the upper arm, crosses the elbow joint, and ends on the forearm.

It works alongside the brachialis and biceps to flex the elbow. However, compared to the other two muscle groups, it plays more of a stabilizing role. This is because, unlike the other muscles, the bulk of this muscle is on the forearm, not the upper arm.

Erector Spinae

The erector spinae are a group of muscles and tendons that run along either side of the spine.

They are responsible for maintaining a neutral spine, both while standing and during the plank position of renegade rows.

Triceps Lateral Heads

The lateral head is one of the three heads that make up the triceps brachii muscle group. It is on the outside edge of the upper arm and works primarily to extend, or straighten, the elbow.

Since the biceps are responsible for the majority of the lifting action, the triceps are more involved in the lowering. When lowering the weight, the triceps contract eccentrically or lengthen under tension, contributing to a slow and controlled movement.

Triceps Medial Heads

The second muscle making up the triceps brachii is the medial head. It is the smallest of the three muscles and is located further down the upper arm, closer to the elbow.

During renegade rows, the medial head works synergistically with the short head. It also helps to stabilize the weight and ensure a controlled lowering movement.

Triceps Long Heads

The long head is the third and final triceps brachii muscle. The largest of the three, it is the only tricep muscle that originates from the scapula (shoulder blade).

Because of this, it is involved in more than one action during most movements. It not only supports the elbow but also helps to stabilize the shoulder joint.

However, although renegade rows involve the triceps, many other tricep workouts are better for strengthening this muscle group.

Sternal Head Of Pectoralis Major

The sternal head is the lowest muscle of the pectoralis major muscle group. It connects directly to the sternum, hence the name.

Because of its attachment point to the upper arm bone, the sternal head is involved in stabilizing the shoulder. It does this during the lowering phase and in maintaining a strong plank position.

Equipment

Dumbbells

Dumbbells

You can use these for a wide range of unilateral and bilateral exercises. Avoid using momentum to lift. Ensure a secure grip to prevent drops.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Dumbbell Single-Arm Bent-Over Row

Dumbbell Pullover

Dumbbell V-Up

Dumbbell Bent-Over Row

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Sit-Up

Russian Twist

Dead Bug

Side Plank

Plank

Mountain Climber

Who Should Do?

Athletes

Strengthening the core muscles can be highly beneficial for a variety of different athletes. Many of these benefits are linked to the improvements in core strength that this exercise offers. 

Renegade rows effectively strengthen most of the major core muscles, including the rectus abdominis, obliques, and erector spinae. Strengthening these muscles has been shown to improve general athletic performance, including balance and endurance.

People With Poor Posture

Back pain is an ever-growing issue, with as many as 619 people being affected in 2020. Although poor posture isn’t the only cause of back pain, it can absolutely contribute to negative symptoms.

Renegade rows are an effective exercise for preventing posture-related conditions. This is because they strengthen many of the upper-body muscles involved in proper posture.

Posture-related benefits can be enhanced by incorporating exercises like glute bridges, seated rows, and leg raises. These exercises also target other important muscles related to proper posture.

Who Should Not Do?

Beginners

Proper performance of renegade rows requires strength in several major muscle groups. Generally, beginners do not have the strength necessary to maintain a plank position and do a rowing movement simultaneously.

For that reason, beginners should start with seated rows and regular planks while they build strength. Another option is to perform renegade rows with their knees planted.

People With Low Back Pain

Without sufficient core or back strength, you may find yourself overloading the lumbar spine, located on the lower back. Additionally, the strain on the lower back from maintaining a stable position and resisting rotation can exacerbate pre-existing injuries.

For that reason, it’s better to stick to non-rotational core-strengthening movements like sit-ups or leg raises. The latter of which is clinically proven to improve lower back pain.

Benefits Of Renegade Rows

Supports Functional Strength

Functional fitness refers to the ability to comfortably carry out functional movements like lifting heavy groceries or walking up stairs. Generally, our functional strength declines as we age.

The core muscles, including the obliques and rectus abdominis are essential to maintaining functional movement. That being said, renegade rows an effective option for improving or maintaining functional strength.

Tones Muscles

Renegade rows involve a combination of rowing and holding a plank position. This makes it an effective exercise for targeting multiple muscle groups simultaneously, including the back, shoulders, arms, and chest. 

It also helps to challenge the muscles, therefore increasing muscle activation and endurance. This is especially true when compared to other exercises, like a static plank.

Because of this, renegade rows can be used to improve muscle tone more effectively than other similar exercises.

Improves Stability

Core stability refers to the muscle’s ability to support the lower spine, especially during movement. It is an important aspect of preventing injury and supporting proper posture.

Because renegade rows strengthen the rectus abdominis, obliques, and erector spinae, they are useful in enhancing core stability.

Frequently Asked Questions

What are renegade rows good for?

While renegade rows do help strengthen the back and arms, they are primarily a core exercise. They are good for strengthening the upper and lower abdominal muscles and obliques.

Why is the renegade row so hard?

The plank position taken during renegade rows is what makes them so much harder than traditional row variations. It requires ample stabilization throughout the entire body, especially the core.

Is the renegade row the same as the plank row?

Yes, renegade rows and plank rows are the same exercise. The names are used interchangeably to describe a row performed in a plank position.

Are renegade rows safe?

Yes, when performed correctly renegade rows are a safe exercise. However, lifting too heavy or over-rotating through the trunk can put you at a higher risk of injury.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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