Renegade Row: How-to, Tips & More
The Renegade Row is a intermediate compound exercise for your lats. You do it with dumbbells, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the lats, it also works your upper back, core and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Upper back
Secondary
Core
Secondary
Biceps
Secondary
How to do the Renegade Row
- Get into a push-up position holding a dumbbell in each hand.
- Row one dumbbell to your ribs without twisting your hips.
- Put it down and row with the other hand.
- Keep your body in a straight line.
Renegade Row tips
- Widen your feet to stay stable.
- Use hex dumbbells so they do not roll.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Compound
Renegade Row alternatives
More lats exercises
Archer Pull Up
Pull up bar
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Frequently asked questions
What muscles does the Renegade Row work?
The Renegade Row mainly works your lats, with help from your upper back, core and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Renegade Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Renegade Row?
You need dumbbells.
Add Renegade Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon