Renegade Row Exercise: Unleash Your Inner Warrior

Renegade Row Exercise
Renegade Row Exercise
Image Credit: Functional Bodybuilding (see video below)

The Renegade Row Exercise is an excellent way to strengthen your upper body, specifically your back, and arms. In this exercise, you’ll perform a push-up while holding onto dumbbells and then alternate rowing one weight at a time.

Let’s take a closer look at the benefits of the Renegade Row Exercise, the body parts it impacts, the equipment needed, how to do it correctly, common mistakes to avoid, and why you should include it in your workout routine.

Benefits of the Renegade Row Exercise

This exercise offers numerous benefits, including:

Increased Upper Body Strength: This exercise targets your back, shoulders, and arms, making it an excellent way to increase overall upper body strength.

Core Strengthening: Holding a plank position while performing the exercise helps to engage and strengthen your core muscles.

Improved Balance: Balancing on one arm while rowing with the other can improve your balance and stability.

What Body Parts are Impacted by the Renegade Row Exercise

The Renegade Row Exercise primarily targets the upper body, specifically the back, shoulders, and arms. Additionally, it engages the core muscles and glutes. By engaging multiple muscle groups at once, it provides a full-body workout.

Equipment You Need to do the Renegade Row Exercise

To perform this exercise, you’ll need dumbbells or kettlebells. You can also use a yoga mat to make the exercise more comfortable. Wearing proper workout clothes and footwear is also important.

Steps for Doing the Renegade Row Exercise

Here are the steps for performing the Renegade Row Exercise:

Step 1: Start in a high plank position, with your wrists under your shoulders and your core engaged.

Step 2: Hold a dumbbell or kettlebell in each hand.

Step 3: Lower your body into a push-up position, keeping your elbows close to your sides.

Step 4: Start to push back up to the starting position. Then, lift one weight off the ground, rowing it towards your ribcage. Keep your elbow close to your body.

Step 5: Start to lower the weight back down to the ground and repeat with the other arm.

Step 6: Continue alternating arms for 8-12 reps on each side.

For a visual on how to complete this exercise, check out the video below.

Mistakes to Avoid

Rounding your back: Keep your back straight and your core engaged throughout the exercise.

Letting your hips sag: Keep your hips level with the rest of your body.

Lifting the weight too high: Keep your elbow close to your body and avoid lifting the weight too high, which can strain your shoulder.

Moving too quickly: To get the most out of the exercise, perform it slowly and with control.


The Renegade Row Exercise is an effective way to build upper body strength, engage your core muscles, and improve your balance.

By performing this exercise correctly and avoiding common mistakes, you’ll be on your way to a stronger, fitter you. So, grab your dumbbells or kettlebells, find a comfortable spot, and get ready to row your way to a stronger upper body!

Finally, if you want to mix things up, try the Plank Jack Exercise, a fun and challenging variation of the plank.

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