The Renegade Row is a complex compound exercise that incorporates almost the entire body into one exercise, making it a must-have move in every workout.
Working your chest, upper and lower back, shoulders, arms and core muscles means that it not only helps to tone and strengthen the entire body, but it is also a great calorie busting move.
How to do it
Select two dumbbell weights that you can comfortably perform a one-arm dumbbell row with. Place them on the floor in front of you, slightly wider than shoulder-width apart. Drop into an extended push up position, gripping the dumbbells.
The movement: From the starting position, perform one complete push up. At the top of the movement pull one dumbbell up towards your rib cage, performing a one arm dumbbell row. Once complete perform another push up before executing a row with the opposite arm and returning to the start position. This is one complete rep.
Variations to the move:
- To make the Renegade row more difficult shorten the distance between your feet, as this creates a smaller base to balance from and incorporates more core stabilisers.
- Beginner: Perform the move with your feet positioned wide apart and, as you get stronger, move your feet closer together.
- Intermediate: Raise one leg straight up off the floor and execute the move.
- Advanced: Place both feet on a Swiss/stability ball and execute the move.
- Expert: Place one leg on a Swiss/stability ball, while raising the other leg straight up off the ball.
Targeted muscles
The renegade row is a highly effective exercise that targets a wide range of muscles, making it a powerful full-body movement.
Primarily, it engages the pectoralis major and minor (chest), latissimus dorsi (lats), and the entire abdominal complex, including the obliques and transverse abdominus, for core stability.
Beyond these primary movers, numerous secondary muscles act as crucial stabilizers and synergists. These include the triceps, erector spinae (lower back), biceps, anterior deltoids (front of shoulders), subscapularis (a rotator cuff muscle), and even the glutes, all working in concert to maintain balance and control throughout the movement.
This variation to the standard push-up also adds an anti-rotational element to the conventional movement to help improve trunk and hip stability.
Form tips:
- Keep a slight bend in your arms at the top of the movement/starting position.
- Keep your back straight and your core muscles contracted throughout the entire movement.
- Use your core muscle to stabilise yourself as there should not be any compensating movements when you row the dumbbell (which may include trunk and/or shoulder rotation).
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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