Renegade Row
The renegade row is a one-arm dumbbell row performed from a high plank on two dumbbells, rowing one side and then the other while the plank stays still. It works the lats and upper back, but its main demand is on the obliques and trunk to resist twisting, with the supporting shoulder stabilising.
Also called: Plank Row, Push-Up Row, Renegade Rows, Push-Up Position Row · Equipment: dumbbell · Pattern: pull
Step by step
- Place two flat-sided dumbbells about shoulder-width apart and take a high plank with a hand on each handle, wrists straight and directly under your shoulders.
- Set your feet wider than hip-width for a stable base. Squeeze your glutes and brace your abs so your body forms a straight line from head to heels.
- Press the supporting dumbbell into the floor and row the other towards your hip, leading with your elbow close to your side.
- Keep your hips square to the floor as you pull, so they neither lift nor twist.
- Return the dumbbell to the floor under control and re-set the plank.
- Row with the other arm, alternating sides for the whole set.
- Hips square to the floor
- Wide feet, solid base
- Push the floor away with the support hand
- Elbow to your hip
- Body in one straight line
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Obliques (internal/external) | Prime mover | C |
| Latissimus dorsi | Secondary | C |
| Trapezius: middle | Secondary | C |
| Rhomboids | Secondary | C |
| Posterior deltoid | Secondary | C |
| Transverse abdominis | Stabiliser | C |
| Rectus abdominis | Stabiliser | C |
| Anterior deltoid | Stabiliser | D |
| Serratus anterior | Stabiliser | D |
| Gluteus maximus | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Hips twisting as you row
Fix: Widen your feet, squeeze your glutes and use a lighter dumbbell.
Hips sagging
Fix: Brace your abs and squeeze your glutes to hold a straight line.
Hips piking up
Fix: Keep your hips level with your shoulders throughout the set.
Wrist bent back on the handle
Fix: Stack your wrist straight over the handle, directly under your shoulder.
Yanking the dumbbell up
Fix: Row at a steady speed and set the dumbbell down quietly.
What the research says
Sport performance · first choiceFat loss & conditioning · first choiceRehab & prehabGeneral fitnessEndurance
- Load — Load is limited by how still the plank stays rather than by back strength, so lifters commonly use lighter dumbbells than for a supported row.
- Sets and reps — A common approach is 3–4 sets of 6–10 reps per side, often inside conditioning circuits. There is no research comparing schemes for this exercise.
- Back size — Research finds muscle growth depends on sets being taken close to failure. With the load capped by the plank, many lifters build the back with supported rows alongside this exercise.
Swap it mid-workout
- Medicine Ball Overhead Throw
- Chest Supported Dumbbell Row
- Dumbbell Row
- Medicine Ball Slam
- Barbell Meadows Row
- Barbell Row
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the renegade row in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.