Renegade Row Push Up: How To Do, Benefits and Muscles Worked

The Renegade row push up is a great exercise to use because it targets multiple muscle groups at once, making it an efficient use of time for those looking to build strength and tone their upper body.

Moreover, the push ups with renegade row push have a functional aspect, as they improve the strength and coordination of the upper and lower body.

This can translate to activities of daily living such as carrying groceries, lifting furniture, and more.

It is important to note that this exercise is a challenging, compound movement that will require proper form and technique to perform safely.

Learn how to do this exercise properly and safely with this guide!

What is Renegade Row Push Ups

Renegade Row Push Ups is a full-body exercise that combines a push-up with a row using dumbbells or other weights.

It targets the chest, shoulders, triceps, and back muscles, as well as the core, providing a challenging and effective workout.

One of the main benefits of the renegade row push up is that it provides a greater challenge to your core, since you need to maintain stability throughout the movement.

Additionally, because it works multiple muscle groups at once, it can be a more efficient exercise for those who are short on time.

Renegade Row Push Up Benefits

The Renegade Row Push Up is a challenging and effective exercise that provides a number of benefits, including:

1. Full-body workout

This exercise targets multiple muscle groups, including the chest, shoulders, triceps, back, and core, providing a comprehensive workout in a single movement.

2. Improved core strength

The Renegade Row Push Up requires you to maintain stability throughout the movement, which strengthens your core and improves your balance.

3. Increased muscle endurance

Because it works multiple muscle groups at once, it can help to improve your overall muscle endurance.

4. Burn Calories

They can help improve your overall muscle tone and definition. Doing it can be a powerful full-body workout and help to burn more calories.

5. Better coordination

The movement of the exercise requires coordination between upper body and lower body, and helps to develop better balance and control.

Muscles Worked During Push Up To Renegade Row

The Renegade row push up is a compound exercise that targets multiple muscle groups, including:

They primarily work the Back, chest muscles (pectoralis major and minor), as well as the triceps and the shoulders (deltoids).

They also engage the core musclesserratus anterior as they help to stabilize the body during the exercise.

Furthermore, it is worth mentioning that the legs and glutes are indirectly targeted during push-ups with renegade row.

Muscles Worked During Push Up To Renegade Row

Here’s how these muscles are engaged during the push-up with renegade row:

  1. Chest: The push-up portion of the exercise works the pectoral muscles in the chest.
  2. Triceps: The push-up movement also engages the triceps muscles located in the back of the upper arm.
  3. Shoulders: The rowing motion of the exercise works the deltoid muscles in the shoulders.
  4. Back: The rowing motion specifically targets the latissimus dorsi muscle, the largest muscle in the back, as well as the rhomboids and the lower trapezius.
  5. Core: Maintaining a stable plank position throughout the exercise works the muscles of the core, including the rectus abdominis, transverse abdominis, and obliques.

How To Do Dumbbell Renegade Row Push Ups

If you’ve mastered regular pushups and want to target your muscles a little differently, renegade pushups are a good option.

Dumbbell Renegade Row Push Ups

To perform a renegade push-up, follow these steps:

  1. Begin in a plank position with your hands on the floor and slightly wider than shoulder-width apart.
  2. Brace your abs, squeeze your glutes and keep your core tight throughout the exercise.
  3. Keeping your body straight and rigid, begin to lower yourself towards the floor into a push up.
  4. As you push back up to the starting position, lift one arm and bring your elbow up to the side of your body, squeezing your shoulder blade toward your spine.
  5. Lower the weight back down.
  6. Once you have finished with one side, repeat the motion with the other arm, maintaining a strong core throughout.
  7. To complete one full rep of the Renegade Row Push Up, repeat these steps for both sides.
  8. Continue alternating sides for as many reps as desired.

During the renegade row push-up, the shoulder joint is under considerable stress, which is why proper form is crucial.

Proper warm-up and stretching before and after exercise are also recommended.

Sets and reps

Start with 2–3 sets of 8–12 reps of the exercise, or as many as you can do while maintaining proper form.

As you get stronger, you can do more sets and reps.

Renegade Row Push Up With Kettlebell

The setup for the renegade row push ups with kettlebells is similar to a standard push-up, but with the added challenge of stability from the kettlebells.

The use of kettlebells allows for more variety and variation in this exercise, as kettlebells offer a wider range of motion, and different grip options on the handle.

The kettlebells also require more engagement of the core, which will increase the effectiveness of the exercise on the core.

kettlebells Renegade Row Push Ups

How To Do kettlebells Renegade Row Push Ups

  1. Start in a plank position with your hands on two kettlebells and your feet shoulder-width apart. Your body should be in a straight line, with your core engaged and your glutes squeezed.
  2. Lower yourself down into a push-up by bending your elbows and lowering your body towards the ground, keeping your core tight.
  3. By straightening your arms, push yourself back up to the starting position.
  4. After the push-up, row one kettlebell up towards your chest, keeping your elbow close to your body and your core engaged.
  5. Lower the kettlebell back down to the starting position and repeat the row on the other side.
  6. Perform another push-up, then alternate sides with the rows.

Tips and Technique For Doing Renegade Row Push Ups

Here are some tips and techniques to help you perform it correctly and safely:

1. Start with proper warm-up

Do a proper warm-up before doing the push up with renegade row.

A warm-up will prepare your body for the exercise by increasing blood flow to your muscles and joints.

2. Focus on your form

Keep your core tight, your body in a straight line, and maintain proper form throughout the exercise.

3. Keep control of the weights

Make sure to keep control of the weights throughout the exercise, avoiding swinging or throwing the weights during the rowing motion.

4. Use proper equipment

Use appropriate weights and equipment when performing the renegade row push up.

It’s important to use weights that you can handle, in order to avoid straining your muscles.

5. Breathe correctly

It’s important to breathe correctly during the exercise.

Inhale as you lower your body, and then exhale as you push back up.

6. Progress Slowly

Start with only your bodyweight before adding weights.

As you progress, you can increase the weights or reps to make the exercise more challenging.

7. Focus on muscle engagement

When rowing focus on squeezing your shoulder blade towards your spine and when pushing up focus on engaging the chest and triceps.

8. Incorporate good stretching

After your workout, make sure to stretch your muscles, especially those that you worked during the renegade row push up, to help reduce muscle soreness and improve flexibility.

Variations and Modification of Renegade Row Push Up

Variations are a great way to mix up your renegade row push up routine and keep it fresh.

With a little creativity and variety, you’ll never get bored of mastering this classic move!

Here are some variations and modifications that you can use to make the renegade row push up easier or more challenging, or adapt it to your fitness level:

1. Knee Renegade Row Push Up

This modification is good for beginners or people who are not yet ready to perform the full renegade row push up.

You should perform the exercise on your knees, not your toes.

Knee Renegade Row Push Up

2. Box Renegade Row Push Up

You can use a box or any similar equipment to elevate your hands and make the exercise more challenging.

This variation puts more emphasis on the upper body and core

3. Close Grip Renegade Row Push Up

This variation focuses on your triceps and shoulders, it is done by moving your hands closer than shoulder-width on the weights while doing the push up.

4. Elevated Renegade Row Push Up

Elevate your feet by placing them on a bench or step to increase the intensity of the exercise.

5. Single Arm Renegade Row Push Up

Instead of rowing with both arms, you can perform the exercise with one arm at a time.

This variation requires more stability and balance, and is a greater challenge for the core.

It’s always advisable to start with simpler exercises and progress to more advanced variations as you gain strength and stability.

Incorporating Renegade Row Push Ups into your routine

Incorporating it into your workout routine can be an effective way to target multiple muscle groups and improve your overall fitness.

Here are some tips for incorporating this exercise into your routine:

  1. Upper body circuit:: The renegade row push up is an effective exercise for building upper body strength and muscle, it’s a good idea to incorporate it into your upper body workout routine.
  2. Mix it with other exercises: To target multiple muscle groups and provide a full-body workout, mix the renegade row push up with other exercises such as push-ups, rows, planks, squats, and lunges.
  3. High-intensity interval training: To add some intensity to your workout, try incorporating it into a high-intensity interval training (HIIT) circuit. You can mix and match with other exercises such as burpees, jump squats, and mountain climbers.

Renegade row push up alternative

There are several alternatives to the renegade row push up that can provide a similar full-body workout, targeting the chest, shoulders, triceps, back, and core. Here are a few examples:

1. Dumbbell or Barbell Row:

This exercise targets the back and shoulders, and is a good alternative for the rowing portion of the renegade row push up.

Dumbbell Bent Over Row

2. Push-Up

This exercise targets the chest, shoulders, and triceps. It can be a good alternative for the push-up portion of the Renegade Row Push Up.

Push Ups

3. Plank

This exercise targets the core and shoulder, which is an important part of Renegade Row Push Up. Planks help to build the stability required to perform the exercise properly.

Forearm Plank

4. Pull-Ups

This exercise targets the back and biceps, and can be a good alternative for the rowing portion of the renegade push up.

5. Rowing machine

This equipment works the back, shoulders, and arms, and it can be a good alternative for the rowing portion of the Renegade Row Push Up.


The Renegade Row Push Up is a full-body exercise that works multiple muscle groups, such as the chest, shoulders, triceps, back, and core.

By using proper form and technique, it can improve core strength, muscle endurance, calorie burn, and coordination.

You can use many variations and modifications of the exercise to make it less or more challenging.

To get the most out of this exercise, you need to add it to a good workout routine.

Advanced Push-Up Variations To Build Strength And Mass

Best At-Home Back Workouts You Can Do With Dumbbells (No Bench, No Problem)

Leave a Comment