Quick answer: A renegade row (plank row) is a dumbbell row performed from a tall plank. You row one dumbbell at a time while the rest of your body fights rotation. It trains your lats and upper back, but the real magic is the core demand - especially obliques and deep stabilizers - plus shoulders, triceps, and glutes holding the plank.
| Key Takeaways | Do this |
|---|---|
| Core stays square | Widen your feet, squeeze glutes, and keep hips level to limit rotation. |
| Row to the hip | Pull elbow toward your back pocket, pause, then lower slowly. |
| Choose stability over ego | Use lighter loads than standard rows. If the dumbbell slams the floor, it is too heavy. |
| Neutral spine always | Ribs down, neck long, and avoid sagging or piking your hips. |
| Progress by difficulty, not chaos | Elevate hands for easier, add tempo or a push-up for harder, then increase load last. |
Have you tried every variation of standard rows and are still looking for an exercise that’ll target more than just the upper body? Look no further. The renegade row is a full-body twist on traditional rowing that combines back training with the core demand of a plank.
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It is basically a row plus an anti-rotation test. You will feel your lats, sure, but your abs are doing overtime to keep you from tipping, twisting, or folding.
In this post, we'll cover:
- What the renegade row is
- Muscles worked in the renegade row
- How to perform the renegade row
- Common mistakes
- Variations and progressions
- How to add the renegade row to your workout routine
What Is the Renegade Row?
The renegade row (also called the plank row) is an advanced dumbbell row variation performed from a tall plank. You grip dumbbells on the floor, hold a rigid plank, and row one dumbbell at a time without letting your hips and shoulders rotate.
It belongs in any serious back row variations lineup because it does two jobs at once: trains the back and forces your core to resist rotation. When loaded and progressed correctly, renegade rows build core stability, improve coordination, and teach you to stay braced under asymmetrical load.
The renegade row is best once you have a baseline of strength with plank exercise variations and you can hold a tall plank without sagging, piking, or shifting side to side. If that sounds like you, you are ready to row.
Renegade Row Muscles Worked
The renegade row targets the entire upper body and core. Specific muscles include:
Core Muscles
In the plank position, your rectus abdominis, obliques, and transversus abdominis brace to keep your torso rigid. What separates renegade rows from standard rows is the anti-rotation demand. As one arm rows, your body wants to rotate, and resisting that rotation lights up the deep stabilizers that protect the spine.
That anti-rotation strength carries over to real-life movement, sports, and lifting. Everyday tasks often involve awkward positions and one-sided loading, and stronger anti-rotation control can help reduce low-back stress when things get twisty.
Back Muscles
Like all rowing movements, renegade rows hammer the back. The primary back muscles are the lats, rhomboids, and traps. Your erector spinae also works isometrically with the core to keep your torso from collapsing.
For better back engagement, start each rep by creating tension through your upper back, then row the dumbbell toward your hip while keeping your shoulder from shrugging.
Arms
Your biceps help with the rowing arm, while the triceps on the support side works hard to keep the elbow locked and the shoulder stable as your weight shifts.
Shoulders
Your shoulders contract isometrically the whole time. Think of pushing the dumbbells through the floor to create shoulder stability. If you want a finisher for a dumbbell shoulder workout, renegade rows are spicy.
How to Do Renegade Rows
This how-to is based on the standard alternating renegade row. If you are newer, do all reps on one side before switching. You can use dumbbells or kettlebells for a different feel.
How to do the Renegade Row
- Place a pair of dumbbells on the floor about shoulder-width apart.
- Get into a tall plank while gripping the dumbbells. Hands under shoulders, wrists neutral, and neck long.
- Set your feet about hip-width apart. If you feel unstable, widen your stance.
- Brace your core and squeeze your glutes so your body stays in a straight line, like a pushup position.
- Shift your weight slightly to your left side without rotating. Keep hips and shoulders squared to the floor.
- Exhale and row the right dumbbell toward your hip. Drive the elbow up and back while pulling the shoulder blade toward the spine.
- Lower the dumbbell slowly back to the floor and reestablish your plank tension.
- Repeat on the opposite side. When finished, drop knees to the ground and recover.
Common Mistakes (and Fixes)
1. Opening up the hips
If your hips rotate as you row, the core demand collapses and your low back can take extra stress. Fix it by widening your stance, squeezing your glutes harder, and reducing load. If you cannot keep hips level, do fewer reps with stricter form.
2. Losing a stable plank
If your hips sag or shoot up, reset. Re-brace, ribs down, and push the dumbbells into the ground. If you are swaying side to side, widen your feet and use lighter dumbbells until you can hold a clean plank.
3. Incomplete reps
Half-repping usually means the weight is too heavy or the plank is failing. Row the dumbbell to the hip with control and pause briefly at the top. If you cannot reach full range without twisting, scale the weight down.
4. Slamming the dumbbell down
This is a form leak and a shoulder irritant. Lower the dumbbell quietly. If you cannot, reduce the weight or slow your tempo.
5. Shrugging the shoulder
Shrugging shifts stress to the upper traps and neck. Think “shoulder away from ear” and keep your lats engaged as you pull.
Renegade Row Modifications
The simplest modifications are decreasing weight or regressing the plank. If the dumbbells feel hard to control, go lighter and own the plank first. If the plank itself is the issue, lower your knees to the ground and focus on keeping your spine neutral while you row.
If you want to build more trunk control alongside this exercise, starting a resistance band ab routine can help reinforce core strength and bracing.
Renegade Row Variations
1. Single-Arm Bent Over Row
Hinge into a bent-over stance and perform a one-arm dumbbell row. Focus on bracing and breathing. The single arm dumbbell row is a great stepping stone before adding a plank.
2. Plank Elevated Renegade Row
Set your hands on a bench or box (gripping dumbbells if you have them). This reduces the amount of bodyweight you must stabilize and is an excellent regression for learning hip control.
3. TRX Single Arm Row
Grab one TRX strap and walk your feet forward until you feel tension. Keep your body in a straight line and row with control. This teaches alignment and shoulder control without the full plank demand.
Renegade Row Progressions
The best progressions make the movement harder without wrecking alignment. Increase difficulty by improving control first (tempo and pauses), then by adding complexity, and only then by increasing load.
1. Renegade Row to Push-Up
One rep = row right, row left, one strict push-up. This version turns your set into a full-body conditioning hit.
2. Bird Dog Renegade Row
As your right arm rows, lift your left leg off the ground. This increases anti-rotation difficulty. Keep hips square and move slowly.
3. Weighted Renegade Row
Add a light plate or sandbag on your back. The goal is still zero hip rotation. If the weight forces you to twist, it is too much.
How to Program Renegade Rows
The renegade row builds strength and stability, but it is not ideal for max loading. The priority is keeping hips and shoulders squared while rowing with control. Choose a sustainable load and focus on quality reps.
Sets and rep recommendations:
- Hypertrophy: 3–5 sets of 8–12 reps per side
- Muscle endurance: 3–4 sets using AMRAP per side with perfect form
- Upper body strength and core stability: 2–3 sets of 6 reps per side with a slow 2–3 count lowering phase
Renegade rows fit well on upper body days, inside a full-body workout plan, or as a core finisher. You can place them early, mid-workout, or late, but keep this rule: do them when you can still hold perfect plank position.
If you want a full session that pairs well with renegade rows, this back and shoulders workout is a strong option. As soon as you feel yourself compensating, cut reps, widen stance, or reduce weight.
Renegade Rows: The Benefits Make the Hard Work Worth It
Renegade rows build back strength, core stability, and anti-rotation control in one movement. They also keep you honest, because if you rush, twist, or ego-lift, the exercise immediately tells on you. Keep the reps clean, progress patiently, and the payoff is a stronger back and a more stable trunk.
Related:
- The Ultimate Upper Body Dumbbell Workout
- Best Rotational & Anti-Rotational Exercises
- Exercises for Rotational Power and Injury Resilience
- Best Dumbbell Back Exercises
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