Exercise Tutorial: How to do the Renegade Row

What is the renegade row exercise good for?

Are renegade rows good for abs?

Quick exercise demo

In depth renegade row tutorial.

How to do Renegade Rows

  • Gab an appropriately weighted set of dumbbells.
  • Drop to the floor and get into a push-up position. Hands just outside your shoulders gripping the dumbbells. Feet are bout hip width apart.
    • Wider feet make Renegade Rows easier.
  • Clinch your butt cheeks and brace your core then row the dumbbell to your ribs.
    • Resist any rotation. The only thing that moves are your arms.
  • Lower the dumbbell to the floor then repeat on the other side. Continue alternating sides until you hit your reps


Key tips

  • Keep your shoulders over your wrists.
  • Row towards you pocket. Not straight up.
  • Keep your hips still and square

Benefits of Renegade Rows

  • Trains your core at both anti-extension and anti-rotation.
  • Helps protect your shoulders adding stability.

Common Questions

How much weight should I use for renegade rows?

Quick answer…

As much as you can with perfect form.


renegade rows aren’t mean to build your back. They’re a core exercise.

Renegade rows are like any other exercise. The laws of progressive overload and good form apply. But if you’re looking for some numbers, here you go.

Rough rule of thumb:

(for 10 reps. 5 per arm)

  • Beginner: Start small. If you can do a good shoulder tap, then start with…
    • Men: around 10 pounds up to 10% of your bodyweight
    • Women: around 5 pounds up to 5% of your bodyweight
  • Intermediate:
    • Men: about 20% of your bodyweight
    • Women: around 10% of your bodyweight
  • Advanced:
    • Men: about 30% of your bodyweight
    • Women: around 20% of your bodyweight

How many renegade rows should I do per day?

Nothing magical here. It’s a core exercise like any other and is part of a well designed workout so it follows the same parameters as the rest of your core routine. But a good place to start is 3 sets of 10.

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What is a good substitute for renegade rows?

Most Plank Variations are good renegade row alternatives. One of my favorite is adding a push-up to the exercise.

Using kettlebells adds a nice twist too. Since they are less stable more shoulder and core stability is required.

You can also try a side plank or a plank position cable row.

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