Main Muscle Worked: Latissimus Dorsi
Introduction
The renegade row is a compound dumbbell exercise that combines core stability with upper body strength. By requiring you to hold a plank while performing rows, this move targets your back, arms, and core simultaneously. It’s an efficient, no-nonsense exercise perfect for full-body conditioning, especially when space or time is limited.
How to Do the Renegade Row
- Start in a high plank position with a dumbbell in each hand, hands directly under shoulders, feet slightly wider than hip-width.
- Keep your body in a straight line from head to heels.
- While keeping your hips square to the ground, row one dumbbell toward your side by pulling your elbow back.
- Lower the dumbbell slowly and repeat on the other side.
- Engage your core throughout to resist twisting.
Recommended Weight, Sets, and Reps
Beginners:
- Weight: 10–15 lbs per dumbbell
- Sets: 2–3
- Reps: 6–8 per side
- Frequency: 2–3 times per week
Intermediate:
- Weight: 20–30 lbs
- Sets: 3–4
- Reps: 8–10 per side
- Frequency: 3–4 times per week
Advanced:
- Weight: 35+ lbs
- Sets: 4–5
- Reps: 10–12 per side
- Frequency: up to 5 times per week depending on training focus
Muscles Worked
- Primary: Latissimus dorsi
- Secondary: Rhomboids, trapezius, biceps, rear deltoids
- Stabilizers: Abdominals, obliques, glutes, and lower back
How It Works
The renegade row challenges anti-rotation and balance by combining isometric core activation with dynamic rowing. Each rep reinforces scapular retraction and spine stabilization while demanding bracing through the midsection. This trains your body to produce pulling force while resisting unwanted movement, building strength that’s both functional and athletic.
Conclusion
The renegade row is more than just a back exercise. It builds total-body strength, improves balance, and reinforces core control under load. Whether you’re aiming to sculpt your back or strengthen your trunk, it’s a high-efficiency move that belongs in your routine. Focus on clean form, resist rotation, and gradually increase resistance for best results.
