Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePull (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Biceps, Chest, Lats, Lower Back, Shoulders
Target Muscle Group

Upper Back

Upper Back Muscle Anatomy Diagram

Renegade Row Overview

The renegade dumbbell row is a variation of the bent over dumbbell row and an exercise used to strengthen and build the muscles of the back.

The renegade row also requires abdominal and core strength to maintain a neutral spine while performing the dumbbell row portion of the exercise.

Renegade Row Instructions

  1. Assume a quadruped position on your hands and knees.
  2. Position two dumbbells directly underneath your hands and grasp them with a neutral grip.
  3. Pull the dumbbell towards your body until the elbow is at (or just past) the midline and then slowly lower the dumbbell back to the starting position under control.
  4. Repeat for the desired number of repetitions on both sides.

Renegade Row Tips

  1. Focus on the hips and prevent them from swiveling excessively. Imagine you’re trying to balance a cup of water on your lower back.
  2. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through your spine.
  3. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  4. Don’t allow the head to jut forward as you pull.
  5. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.
Posted on: Thu, 08/26/2021 - 03:07

I have dumbbells with plates, any alternative to this exercise?

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Posted on: Wed, 09/08/2021 - 16:07

Hi, Abhigyan. You should still be able to perform this exercise with plate loaded dumbbells. IF you still want an alternative, try bent over dumbbell rows.


Posted on: Sat, 07/24/2021 - 05:51

Hello, can I do this exercise with my knees touching the ground?

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Posted on: Mon, 07/26/2021 - 12:30

Hey Naufal - yes you can