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Renegade Rows – Complete Form Guide & Video Tutorial

By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The Fit Father Project

renegade rows
The renegade row is a very effective upper body strength exercise that focuses on developing your core. The amount of stabilization that's required to do this exercise is the primary reason it's so intense.

The renegade row generates ab contractions in addition to building core strength and working your arms, shoulders, and back. The renegade row is also great for increasing your metabolic rate and should be incorporated into a cardio workout.

What Muscles Are Worked With Renegade Rows?

renegade rows muscles workedAs already mentioned, the renegade row is a designed to work your core, but it's a great exercise for strengthening your back, shoulders, and arms too.

The specific muscles worked are:

  • Latissimus dorsi
  • Serratus
  • Rhomboids
  • Obliques
  • Rectus abdominus
  • Anterior deltoids
  • Triceps
  • Forearms

While the renegade row is an amazing lift for building muscle, it's more beneficial for burning fat. Virtually anyone can benefit from performing the lift.

How To Perform The Renegade Row

Use either hexagon shaped dumbbells or kettlebells to perform the lift. Just make sure they don't move around while you're doing it.

Start with a lighter weight than you would use with a standard row. This exercise is designed to work your core through stabilization, so it’s important to begin with a weight that you’re comfortable with.

    • Step 1: Place the dumbbells well within shoulder-width apart.
    • Step 2: Get into a push-up position while balancing on the handles, positioning your chin above the weights.
    • Step 3: Lift one of the weights up to your waist, performing a row, while maintaining balance and control.
    • Step 4: Keep your chest pointed toward the floor throughout the entire lift. (Don’t twist your body or raise your hips.)
    • Step 5: Lower the weight back to the starting position with a smooth, controlled motion.
    • Step 6: Alternate arms and repeat.

Perform 3 sets of 8-10 reps per arm.

You can adjust the difficulty by spreading your legs further apart or starting with your knees on the ground.

If needed, you can ditch the weights and just perform the row by raising your arms while in the push-position.

The renegade row is the perfect lift to add into circuit training. Combine it with kettlebell swings, lunges, squats, or other similar exercises.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to do renegade rows.


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