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Renegade Row

(6 user ratings)     views   views: 192438

Type basic
Mechanics compound
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Renegade Row

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp two dumbbells and assume push-up position. Extend body, place dumbbells below chest and position feet more than shoulderwide apart.


Pull either dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position and repeat with opposite side. Repeat procedure.

Variations / Comments

Renegade row virtually trains the entire upper body and waist, because the unilateral forces put a lot of stress to the stabilizing muscles.

Dumbbell Renegade Row Starting Position Starting Position
Dumbbell Renegade Row Ending Position Ending Position


Target Back, General
Synergist Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Pectoralis Major, Sternal | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis
Stabilizers Rectus Abdominis | Obliques | Biceps Brachii | Triceps Brachii (of supporting arm) | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors
Dumbbell Renegade Row Muscles Front
Dumbbell Renegade Row Muscles Rear