Renegade Row
From a plank gripping dumbbells, row one to the hip while resisting rotation, then alternate sides.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Abs, Lats
- Equipment
- Dumbbell
- Movement
- Full body
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Dumbbell Only · Upper PullReps per arm.4×10 @ RPE 8
Alternatives
Other exercises for the upper back, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Renegade Row work?
- The Renegade Row mainly works the upper back, abs and lats.
- What equipment do you need for the Renegade Row?
- A dumbbell.
- How many sets and reps of the Renegade Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Renegade Row?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Renegade Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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