Renegade Row

Technique

Start in a push-up position with a dumbbell in each hand, feet spread wide for stability. Row one dumbbell up toward your hip while balancing on the other arm, keeping your hips square. Lower the dumbbell back down under control, then repeat on the other side. Keep your core braced to avoid rotating your torso.

Steps

1. Grip both dumbbells and set a high plank with your feet spread wide
2. Brace your core and keep your hips square to the floor
3. Drive one elbow back and row the dumbbell toward your hip
4. Lower the dumbbell under control to the floor
5. Repeat the row on the opposite side

Common mistakes

• Rotating the hips or torso during the row
• Letting the lower back sag
• Shrugging the rowing shoulder toward the ear
• Pulling the dumbbell toward the chest instead of the hip

Variations

• Renegade row with a push-up between rows
• Kneeling renegade row
• Single-dumbbell renegade row
• Renegade row with feet in a narrower stance

FAQ