Skip to content
Skip to content
Cerebral Physique logoCerebral PhysiqueMind Over Muscle
All full body & conditioning exercisesFull Body & Conditioning · Gym

Renegade Row

Plank position alternating rows. Anti-rotation and pulling strength.

IntermediateDumbbells3 × 8–10/side
Renegade Row demonstration thumbnail — Master the Renegade Row: Perfect Form & Technique Tutorial
Full bodyDumbbells

Renegade Row

Demo · Whole Life Challenge

Verified Renegade Row demonstration by Whole Life Challenge. Click to play.

How to do the Renegade Row

  1. 1Feet wide for stability
  2. 2Row without rotating hips
  3. 3Alternate sides

Benefits of the Renegade Row

  • Builds strength and size in the full body through a full, controlled range of motion
  • Also trains back, core as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services