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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

  • Trains full body — sustained output, coordination and whole-body control through a full, controlled range of motion
  • Also trains back, core as supporting movers
  • Trains each side independently, which can help identify and address side-to-side strength differences
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

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