Renegade Row: How To Do, Benefits and Muscle Worked

“Are you looking for a new and challenging exercise to add to your workout routine? Look no further than the Renegade Row!

This dynamic exercise targets multiple muscle groups, including the upper back, shoulders, and core, to build strength, stability, and balance.

The Renegade Row is a compound movement that involves using weights and a plank position to challenge your body in new ways.

It’s time to take your fitness game to the next level with this powerful exercise. Get ready to feel the burn and see the results with the Renegade Row!”

It’s important to note that, as with any exercise, proper form and technique are essential for preventing injury.

What is the Renegade Row Workout?

The renegade row is a full-body exercise that targets the primary muscle groups of the back, shoulders, and core while also engaging the triceps, biceps, and legs.

It is a variation of the traditional plank exercise that adds resistance by incorporating a rowing movement with dumbbells.

Renegade Row can be done with dumbbells, kettlebells, or even a pair of water bottles.

It is a great addition to your workout routine, whether you’re a beginner or an experienced exerciser.

Dumbbell renegade row is a challenging exercise that requires proper form, balance, and core stability.

It can be modified by using different equipment, different tempo, different loading, different variation of the row, etc. It is a versatile exercise that can be adjusted to cater to different fitness levels and goals.

Benefits Of Renegade Row

It is a great full-body exercise that provides a number of benefits for both athletes and fitness enthusiasts.

Some of the benefits of the Renegade Row include:

1. Improved upper body strength

By working your upper back, shoulders, and triceps, the renegade row can help to improve your upper body strength.

That could lead to improved performance in other exercises and activities.

2. Increased core stability

The renegade row requires you to maintain a plank position while also performing rows, which challenges your core muscles and improves your overall stability.

3. Better balance and coordination

As it requires you to maintain proper form while performing the exercise, it can help to improve your balance and coordination.

4. Scapular stabilization

By focusing on proper form and technique, the renegade row can help to improve scapular stability.

It is important for upper body movement and also beneficial for injury prevention.

5. Better conditioning

It is a challenging full-body exercise that can help to improve your overall conditioning and fitness levels.

6. High caloric burn

As it is a compound movement involving multiple muscle groups, it can burn a high number of calories and help in weight loss.

7. Versatility

It can be done with different types of equipment, like kettlebells, dumbbells, resistance band and bodyweight making it a versatile option for people with different equipment availability.

8. Convenience

As it doesn’t require a lot of equipment or space. It’s convenient for people with busy schedules or limited access to a gym.

Muscle Worked During Renegade Row

The renegade row is an 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).

Additionally, they work the core muscles, the serratus anterior, which help to keep the body stable during the exercise.

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

Here’s How These Muscles are Engaged During The Renegade Row:

1. Upper back: The row portion of the exercise specifically targets the muscles of the upper back, such as the rhomboids and the rear deltoids.
2. Shoulders: Particularly the front and side deltoids, are also heavily engaged during it. They work to stabilize the shoulder joint and lift the weight during the row portion of the exercise.
3. Core: The renegade row requires a significant amount of core engagement to maintain a proper plank position. The core muscles, including the abs, obliques, and transverse abdominis, work to keep the spine stable and prevent the hips from sagging.
4. Triceps: It works to extend the elbow joint during the row.
5. Biceps: It assists the triceps and shoulders during the row
6. Legs: Particularly the glutes and quads, are also working to maintain a stable plank position during the exercise.
7. Scapular stabilizers: The small muscles that attach to the shoulder blades (scapulas) play a vital role in keeping the shoulder blades stable during the exercise. It helps to improve scapular stability, which is crucial for upper body movement.

How To Do Renegade Row Correctly?

The renegade row is a challenging exercise that requires proper form and technique to maximize its benefits and prevent injury.

Here’s a step-by-step guide on how to properly perform the exercise:

1. Start by positioning yourself in a plank position with a pair of dumbbells placed on the floor underneath your shoulders.
2. Your hands should be in a neutral grip position, with your palms facing each other.
3. Engage your core and maintain a neutral spine by squeezing your glutes and keeping your hips level.
4. Your body should form a straight line from head to heels.
5. Begin the exercise by row one dumbbell up to the side of your chest.
6. Keep your elbow close to your body. And try to squeeze your shoulder blade toward your spine as you lift the weight.
7. Lower the dumbbell back down to the starting position.
8. Keep your elbow close to your body and maintaining your plank position
9. Perform the row with your other arm, this completes one repetition.
10. Repeat for the desired number of repetitions.
11. Try to keep your hips steady and maintaining a stable plank position throughout the exercise.

It’s important to maintain proper form and engage your core throughout the exercise to maximize its benefits.

Common mistakes and how to avoid them

1. Rounding the lower back

When performing the renegade row, it’s important to maintain a neutral spine position to avoid rounding the lower back.

To avoid this, engage your core muscles and keep your hips level throughout the exercise.

2. Lifting the hips too high

This can occur if you are using your lower back and hip muscles to initiate the movement, rather than your upper back and shoulder muscles.

To avoid this, focus on squeezing your shoulder blades together as you lift the weight.

3. Using too much weight

Using too heavy of a weight can cause you to lose proper form, which can lead to injury.

Make sure to start with a weight that you can control and maintain proper form with.

4. Not keeping your elbows close to your body

This can place extra stress on your shoulders and elbow joint.

To avoid this, keep your elbows close to your body as you lift the weight.

5. Not keeping the plank position

It’s important to maintain a strong plank position throughout the exercise to target the correct muscle groups and avoid injury.

To avoid this, focus on keeping your body in a straight line from your head to your heels.

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.

Renegade Row Sets and Reps

The number of sets and reps for the renegade row exercise will depend on your fitness level and goals.

Here are some general recommendations for sets and reps for different goals:

• For muscle endurance: 2–3 sets of 12–15 reps with a light to moderate weight.
• For muscle strength: 3–5 sets of 6–8 reps with a moderate to heavy weight.
• For muscle hypertrophy (muscle growth): 3–4 sets of 8–12 reps with a moderate weight.

It’s important to note that these are general guidelines and that your specific needs and goals may vary.

Additionally, it’s important to gradually increase the weight over time to challenge your muscles and avoid plateaus.

It’s also important to vary your routine over time to challenge your muscles in different ways, by varying rep ranges, sets, or introducing different variations of the renegade row.

Variations of the Renegade Row

The renegade row can be done in different ways to suit your fitness level.

If you are new to performing it, you may want to apply a few modifications to make the exercise easier. One way to avoid this problem is to do a renegade row on your knee. Another is to use a lighter weight.

Once you have mastered the basic renegade row form, there are several variations that can enhance your workout results.

If you are looking for a more advanced variation to stimulate different muscle fibers, then try kettlebells renegade row, and renegade row push up and Renegade Row with a Twist.

1. Knee Renegade Row

The Knee renegade row is a variation of the traditional renegade row exercise that uses your knees instead of your full plank position.

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

It is also a good option for people with balance difficulties, who may find it difficult to maintain proper form in the plank position.

How To Do Knee Renegade Row

• Start in a kneeling position with dumbbells on the ground in front of you.
• Place your hands on the weights with a shoulder-width grip.
• Engage your core to lift your hips up into a kneeling plank position.
• From this position, row one weight up towards your hip, keeping your elbow close to your body.
• Then lower it back to the ground.
• Repeat the same movement on the other arm.

2. Renegade row push ups

Renegade row push ups are a compound exercise that combines a push up with a dumbbell row.

This exercise targets the chest, triceps, shoulders, back muscles, and core.

How To perform renegade row push ups

1. Grip a dumbbell in each hand, positioning them slightly wider than shoulder-width apart.
2. Engage your core and keep your body straight as you lower your chest down towards the dumbbells.
3. Keep your elbows close to your body as you lower down.
4. Once your chest touches the dumbbells, press back up to the starting position, fully extending your arms.
5. As you press up, row one dumbbell up towards your chest, keeping your elbow close to your body.
6. Lower the dumbbell back down to the ground and repeat the movement on the other side.

3. Kettlebell Renegade Row

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

The Kettlebell Renegade Row is a great variation, it can be a challenging way to work on grip strength, upper-body strength and core stability.

Additionally, kettlebells can be more challenging to stabilize than other types of weights, which means that the core and the stabilizing muscles will have to work harder.

How To Perform Kettlebell Renegade Row

1. Start in a plank position with your feet shoulder-width apart, and your hands placed on two kettlebells in front of you.
2. Engage your core and keep your body in a straight line from your head to your heels, this is your starting position.
3. Lift one kettlebell off the ground by rowing it towards your hip, keeping your elbow close to your body and your chest parallel to the ground.
4. Lower the kettlebell back to the ground and repeat the same movement with the other arm.
5. Continue to alternate arms, maintaining proper form throughout the exercise.

4. Incline Renegade Row

The Incline renegade row is a variation that involves performing the exercise on an incline surface, such as an adjustable bench or a step.

It is also a good variation to change up your routine and make the exercise more fun by adding an incline to it.

This variation of the renegade row can also target the core and stabilizer muscles more, due to the incline angle.

It is also a good way to introduce more load on the shoulders, as the angle also changes the resistance point of the weight.

How To Perform Incline Renegade Row

1. Start in a plank position with your feet on the ground and a dumbbell on the bench or floor.
2. Engage your core and keep your body in a straight line.
3. Lift one weight off by rowing it towards the chest.
4. Lower the weight back and repeat the same movement with the other arm.

5. Single-Arm Renegade Row

The Single arm Renegade Row is a challenging variation that can help build unilateral strength and stability.

It can be useful for athletes, and anyone looking to improve their symmetry.

This variation involves performing the exercise with only one arm at a time.

It can increase the difficulty level and target the core and upper body muscles even more.

How To Perform Single-Arm Renegade Row

1. Start in a plank position with one dumbbell or kettlebell on the ground.
2. Start by engaging your core and keeping your body in a straight line from your head to your heels.
3. With one hand, grip the weight, keeping your elbow close to your body, and lift it off the ground by rowing it towards your hip.
4. Keep your core tight and maintain proper form throughout the exercise.
5. Lower the weight back to the ground, then switch arms and repeat the same movement.

6. Renegade Row with a Twist

This variation involves adding a twist to the row movement.

As you row the dumbbell up to the side of your chest, you rotate your torso and twist the weight toward the ceiling.

It targets the same muscle groups as the traditional renegade row, such as the upper back, shoulders, and core, but with an emphasis on the oblique muscles and rotator cuff muscles.

It’s important to maintain proper form and control the movement, twisting only with your torso, not with your hips or legs.

How To Perform Renegade Row with a Twist

1. Start in a plank position with a dumbbell or kettlebell in each hand.
2. Your feet shoulder-width apart, and your hands placed on the weights.
3. Lift one weight off the ground by rowing it towards your hip, keeping your elbow close to your body and your chest parallel to the ground.
4. As you lift the weight, twist your torso towards the same side, rotating at the waist while keeping your hips and legs stable.
5. Lower the weight back to the ground and repeat the same movement with the other arm.
6. Continue to alternate arms, maintaining proper form throughout the exercise.

7. Renegade Row with a Leg Lift

This variation involves lifting one leg up and away from the ground while performing the row.

This variation can increase the level of difficulty and also target your glutes and quads.

How To Do Renegade Row with a Leg Lift

1. Start in a plank position with a dumbbell or kettlebell in each hand,
2. Engage your core and keep your body in a straight line from your head to your heels.
3. Lift one weight off the ground by rowing it towards your hip, keeping your elbow close to your body and your chest parallel to the ground.
4. As you lift the weight, simultaneously lift the opposite leg up towards the ceiling, keeping it straight.
5. Lower the weight back to the ground and the leg back to the starting position.
6. Repeat the same movement with the other arm.

8. Resistance Bands Renegade Row

The resistance band renegade row variation utilizes a resistance band instead of dumbbells.

This can be a great option for those who have limited equipment at home, or who are travelling.

This variation targets the same muscle groups as the traditional renegade row, but also places a greater emphasis on grip strength.

How To Do Resistance Bands Renegade Row

1. Secure a resistance band to a sturdy anchor point (e.g. a post or a door anchor) and kneel or stand facing the anchor point
2. Hold the band with an overhand grip, with your hands at shoulder width apart, and step away from the anchor point to create tension in the band
3. Engage your core and keep your body in a straight line from your head to your heels, this is your starting position
4. row one arm at a time towards your hip, keeping your elbow close to your body and your chest parallel to the ground
5. Lower the band back to the starting position and repeat the same movement with the other arm
6. Continue to alternate arms, maintaining proper form throughout the exercise.

9. Elevated Renegade Row

Elevated Renegade Row variation will add more core stability and engage the muscles of the legs and glutes even more, by doing the exercise with your feet elevated on a bench or step.

It increases the range of motion, and it can place more emphasis on the core and stabilizer muscles.

This variation can be helpful for people who want to increase the intensity of the exercise or who want to add variety to their routine.

How To Perform Elevated Renegade Row:

1. Start in a plank position with your feet on a bench or step, and your hands on two dumbbells or kettlebells on the ground.
2. Engage your core and keep your body in a straight line from your head to your heels.
3. Lift one weight off the ground by rowing it towards your hip.
4. Lower the weight back to the ground and do the same thing with the other arm.

As you progress and become more comfortable with the exercise, you can experiment with different variations to keep challenging your body and achieving your fitness goals.

Incorporating the Renegade Row into your workout routine

To incorporate the renegade row into your workout routine, you can start by adding it as an accessory movement, as a part and stand alone.

You should listen to your body and not push yourself too hard too soon.

Start with a weight and a number of reps you are comfortable with, and gradually increase the resistance as you improve.

Here are a few ways you can incorporate the renegade row into your workout routine:

1. As an accessory movement: You can add the renegade row as an accessory movement after your main exercises like pull-ups or push-ups. For example, if you are doing a workout that includes push-ups, you can finish your set of push-ups with a set of Renegade Rows.
2. As part of your core workout: It is an excellent exercise for the core, you can include it in your core workout routine alongside exercises like planks, leg raises, or Russian twists.
3. As part of a full-body workout: The renegade row can be added to a full-body workout routine after exercises that target your upper body, legs, and core.
4. As a standalone workout: It can be used to create a workout program by itself, building a routine that has progressive sets and reps, starting with a lower number of reps and gradually increasing them.

The renegade row is a great exercise that can be easily incorporated into any workout routine.

You can mix it up with different variations, equipment, reps, and sets, and make it more challenging as you progress.

A sample workout routine that includes the Renegade Row

Here’s a sample workout routine that includes the Renegade Row:

1. Warm-up: 5–10 minutes of light cardio (e.g. jogging in place, jumping jacks, etc.) to get your heart rate up and prepare your body for the workout.
2. Pull-ups: 3 sets of 8–12 reps (or as many as you can do with good form)
3. Push-ups: 3 sets of 8–12 reps (or as many as you can do with good form)
4. Renegade Row: 3 sets of 8–12 reps (or as many as you can do with good form) on each arm
5. Planks: 3 sets of 30–60 seconds (or as long as you can hold with good form)
6. Russian twists: 3 sets of 12–15 reps (or as many as you can do with good form)
7. Cool down: 5–10 minutes of stretching to help your muscles relax and to prevent soreness.

*rest 30–60 seconds between each set

You can adjust the number of reps and sets according to your fitness level and goals, also, you can add other exercises that target your legs or other body parts.

How to progress with the exercise

Progressive overload is a key principle in strength training, it means gradually increasing the resistance, reps, sets, or weight to make the exercises more challenging as your fitness level improves. Here are a few ways you can progress with the Renegade Row exercise:

1. Increase weight: Start with a light weight and gradually increase the weight as you get stronger.
2. Increase reps and sets: Start with a lower number of reps and gradually increase the number of reps per set and no. of sets as you get stronger.
3. Incorporate variations: As you get stronger, you can incorporate different variations of the renegade row exercise into your workout routine to keep the exercise challenging. For example, you can try the Single-Arm Renegade Row or the Elevated Renegade Row.
4. Slow down the movement: You can increase the challenge by slowing down the tempo of the movement, this will increase the time under tension and will recruit more muscle fibers.

It’s important to remember that you should increase the resistance or the reps gradually and not to push yourself too hard too soon.

Renegade Row Alternatives

There are several alternative exercises that can be used to target similar muscle groups as the Renegade Row. Here are a few examples:

Dumbbell or Barbell Bent-Over Rows

This exercise targets the upper back, shoulders, and biceps by rowing the weight towards your hip while bent over with a slight bend on the knee.

This exercise can be done using dumbbells or a barbell and can be progressed by increasing the weight.

Pull-ups

These exercises are a great alternative to the renegade row as they target the same muscle groups in the upper body.

They can be done with different grips and variations to target the lats, shoulders and biceps.

Inverted Rows

This exercise is a bodyweight version of a row that targets the upper back, shoulders, and biceps.

Performed on a barbell or any other elevated surface, this exercise involves pulling your chest towards the bar while your feet stay on the ground.

T-Bar Rows

This exercise can be done using a T-bar machine or a barbell with weight plates attached to one end and a handle attached to the other end.

This exercise targets the upper back, shoulders, and biceps and can be progressed by adding more weight to the barbell.

Lat pull-down

A Lat pull-down machine is an alternative exercise to renegade row, it targets the lats, shoulders, and biceps.

This exercise can be done by using a resistance band, a cable or a machine and can be progressed by increasing the weight or resistance level

Remember that variety in your training is important, and by incorporating different exercises and variations into your workout routine, you can target the same muscle groups from different angles and avoid boredom.

Also, it’s also helpful to switch your exercises and variations to keep your body guessing and working hard.

FAQs

What Muscles Does the Renegade Row Work?

The renegade row works multiple muscles in your arms, chest, back and core.

Specifically, it targets the lats, triceps, biceps and chest muscles as you lift the weights up toward your torso.

Plus, it strengthens your deep core muscles to stabilize your body during the exercise.

Are Renegade rows good for abs?

The Renegade Row, when performed correctly, can engage the rectus abdominis, obliques and the transverse abdominis, that all work together to provide stability, support and balance.

While it is not a primary abs exercise, it is an effective compound movement to strengthen the core and to help improve overall upper body strength and stability.

What weight should I use for renegade row?

The weight you should use for the Renegade Row will depend on your fitness level and goals. Here are a few guidelines to help you choose the right weight:

1. Beginners: If you are new to the renegade row, start with a light weight, such as a pair of 5-8 pounds dumbbells or kettlebells. This will help you to learn the proper form and technique for the exercise.
2. Intermediate/Advanced: If you have experience with the renegade row and have a good understanding of the proper form, you can start using heavier weights, such as a pair of 10-15 pounds dumbbells or kettlebells. You can increase the weight as you get stronger.
3. Keep in mind that the weight you choose should be heavy enough to challenge you, but light enough to allow you to maintain proper form throughout the exercise.
4. Remember that proper form is key. If you are not able to maintain proper form while using a certain weight, it may be too heavy for you and you should reduce the weight.

Takeaways

In conclusion, the renegade row is a great exercise that targets multiple muscle groups, including the upper back, shoulders, and core.

It’s a compound movement that can help improve overall upper body strength and stability.

Incorporating the renegade row into your workout routine is a great way to add variety and challenge to your workout.

Additionally, using different variations of the renegade Row exercise and progressive overload can help you to continue to challenge your body and improve your fitness level.

Remember that proper form and listening to your body is crucial for injury prevention and maximizing the benefits of the exercise.

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