Quick Answer
Renegade Row is a intermediate strength exercise that targets your middle back and lats. It uses a dumbbell. Start in a high plank position with each hand gripping a dumbbell on the floor.
How to Perform the Renegade Row
- 1
Start in a high plank position with each hand gripping a dumbbell on the floor.
- 2
Maintain a stable core and pull one dumbbell toward your hip while keeping your elbow close to your body.
- 3
Lower the dumbbell back to the floor with control and repeat on the opposite side.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Renegade Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Renegade Row work?
The Renegade Row primarily works your middle back and lats. Secondary muscles include the core, chest and triceps.
What equipment do I need for the Renegade Row?
The Renegade Row needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Renegade Row suitable for beginners?
The Renegade Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Renegade Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Renegade Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train middle back and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.