Exercise Facts
| Movement Pattern | Core, Isometric, Pull |
|---|---|
| Muscle Group | Biceps, Core, Lats, Rhomboids, Shoulders |
| Equipment | Dumbbells, Mat |
| Environment | Gym, Home |
| Skill Level | Advanced, Intermediate |
| Series | — |
Overview
The Renegade Row is a total-body strength movement that challenges the core and upper back simultaneously. It develops stability, balance, and pulling strength, making it a key exercise for hybrid and functional athletes.
To perform, start in a high plank position with hands gripping dumbbells beneath the shoulders. Keep your feet slightly wider than hip width for balance. Row one dumbbell toward your ribcage while bracing your core to prevent rotation, then lower it under control and switch sides.
This movement targets the lats, rhomboids, biceps, core, and shoulders, while engaging the glutes and hips for stability. It teaches anti-rotation strength — resisting unwanted movement — which translates to better posture, lifting performance, and total-body control.
In Relentless Bravery Fitness, the Renegade Row reflects the essence of composure under tension. It’s slow, deliberate, and brutally effective when performed with perfect form.
Use it as an accessory (3×10 per side) or endurance test (50 total alternating reps).
Setup (Steps)
Place two dumbbells under shoulders; adopt wide-stance plank; wrists stacked; core/braced.
Execution (Steps)
Row one bell to ribs; pause; lower softly; switch sides while hips stay level.
Coaching Cues
“Brace hard.” “Press the planted bell down.” “Hips square.”
Common Faults & Fixes
Hip sway → widen feet/slow tempo.
Shrugging → pull elbow to ribs.
Bouncy lowers → control 2–3s down.
Programming Ideas
3–4×8–10/side;
EMOM 6–10 reps;
50–100 alternating reps for conditioning.
Variations
With push-up; feet-elevated; kettlebell version.
Regressions
Hands on bench; lighter bells; knees-down plank rows.
Standards & Competition Notes
Body in straight line; dumbbell touches torso; no hip roll.
Safety Notes
avoid hyperextension in low back.
