The renegade row is a dynamic, compound movement often used in functional fitness programs. It is a full-body exercise that combines the static stability of a plank with the dynamic strength required for a rowing motion. This makes it an efficient tool for building muscle strength and improving whole-body coordination. The exercise is a staple in workouts focused on functional strength and core endurance.
Defining the Renegade Row
The renegade row is a unilateral rowing action performed while maintaining a prone plank position. This fundamentally differentiates it from a standard bent-over row, where the body is supported and the focus is solely on pulling strength. The exercise forces the core musculature to resist rotation and lateral flexion, an anti-rotational demand not present in most traditional rowing exercises. To execute the movement, you need a pair of dumbbells or kettlebells, with hexagonal weights often preferred for stability.
Step-by-Step Execution
Setup and Stance
Place a dumbbell on the floor under each shoulder and assume a high plank position, gripping the handles with a neutral wrist. Your hands should be directly beneath your shoulders, and your body must form a straight line from head to heels, maintaining a neutral spine. For a more stable base, set your feet slightly wider than hip-width apart. Before initiating the row, brace your abdominal muscles and squeeze your glutes to lock your body into a rigid column.
The Pulling Motion
From this stable position, pull one dumbbell toward your hip or lower ribcage, leading the movement with your elbow. Focus on driving the elbow backward rather than pulling the weight upward. As you pull, actively fight the body’s natural tendency to rotate toward the supporting arm. Keep your hips and shoulders square to the floor throughout the entire movement.
Completion
Once the dumbbell reaches the top of the pull, return it slowly and with control back to the starting position on the floor. Immediately repeat the action on the opposite side to complete one full repetition.
Primary Muscle Targets
The primary movers responsible for the rowing action include the latissimus dorsi, rhomboids, and trapezius muscles of the upper back. The biceps brachii and posterior deltoids assist in pulling the weight and controlling the movement. The most distinguishing feature of the exercise is the recruitment of stabilizing muscles to maintain the plank position against the destabilizing row. The core, encompassing the rectus abdominis, transverse abdominis, and obliques, works intensely to prevent torso rotation and maintain midline stability. Gluteal muscles and erector spinae are also activated to keep the hips level and the lower back stable.
Modifying the Movement for Different Skill Levels
Beginner Modifications
For beginners, the most effective modification is to perform the exercise from the knees instead of the toes. This significantly reduces the load on the core and upper body while still allowing practice of the rowing pattern and anti-rotational bracing. Another option is to use lighter dumbbells or perform the movement with no weight until core stability improves.
Advanced Modifications
To increase the challenge for advanced users, the base of support can be narrowed by bringing the feet closer together. This makes the anti-rotational component more difficult by requiring greater core activation to prevent hip sway. Advanced athletes can also incorporate a push-up between the alternating rows, creating a complex that increases time under tension. Utilizing kettlebells instead of dumbbells also increases difficulty, as their uneven weight distribution makes them more challenging to stabilize.