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Renegade Row: Technique, Muscles and Swaps

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Equipment
Dumbbell
Muscle group
Back
Main muscles
latissimus dorsi, rhomboids
Also working
core, triceps, chest
Mechanics
Compound
Pattern
Plank + row
Level
Intermediate

The Renegade Row combines a standard plank with a dumbbell row. It is an intermediate compound exercise that heavily challenges your balance and stability while you pull weight from the floor. You will need a pair of dumbbells to perform this movement.

This exercise primarily targets your back, specifically the latissimus dorsi and rhomboids. Because you must hold a rigid plank position throughout the entire set, your core, triceps, and chest also work hard as supporting muscles to keep your body properly aligned.

How to do it

Place two dumbbells on the floor shoulder-width apart and grip the handles to assume a push-up plank position. Keep your feet slightly wider than hip-width to create a stable base.

  1. Brace your core and keep your body in a straight line from your head to your heels.
  2. Shift your weight slightly to your left side without twisting your hips.
  3. Pull the right dumbbell up toward your hip by driving your elbow toward the ceiling.
  4. Lower the dumbbell back to the floor with control.
  5. Shift your weight to your right side and repeat the rowing motion with your left arm.
  6. Continue alternating sides for the duration of the set.

Sets, reps and load

Aim for 3 sets of 8 to 10 repetitions per arm. Rest for 60 to 90 seconds between each set to maintain good form.

Choose a dumbbell weight that is light enough to let you keep your hips perfectly still but heavy enough to challenge your back by the final rep.

Common mistakes

  • Twisting your hips. Widen your foot stance to create a more stable base. Focus on keeping your belt buckle pointing directly at the floor.
  • Sagging lower back. Squeeze your glutes and brace your core as if you are about to take a punch. If your hips still drop, switch to a lighter weight or perform the exercise on your knees.
  • Rushing the movement. Row the dumbbell with a smooth, controlled motion and pause briefly at the top. Lower the weight slowly instead of letting it drop.
  • Pulling with the biceps. Initiate the pull by driving your elbow up and back. Think about squeezing your shoulder blade toward your spine.

Make it easier or harder

Easier

  • Perform the exercise with your knees resting on the floor.
  • Hold a standard dumbbell plank without adding the rowing motion.

Harder

  • Add a push-up between each alternating row.
  • Bring your feet closer together to decrease your base of support.

Before you load it up

  • Wrist position matters here. Wrist pain is a reason to change the grip, use handles or fists, or choose another variation.
  • Your arms and shoulders carry a large share of body weight. Shoulder or elbow pain is a reason to choose an easier variation.

Swaps and related back exercises

Same muscle group with different equipment:

More dumbbell options:

Browse all dumbbell exercises or every back exercise.

When to see a doctor or physio

  • Sharp pain in your lower back during the plank.
  • Pinching or grinding sensations in your shoulder joints.
  • Numbness or tingling radiating down your arms.

This page is general training information, not medical advice. If you are new to strength training, managing a health condition, pregnant or coming back from an injury, check with a doctor or physio first.

How this page was made. Exercise data (equipment, muscles, mechanics, level) compiled by the Unite Journal Crew as a general anatomy guide, cross-checked against the public-domain free-exercise-db list. Text drafted with AI assistance and edited by the crew; see our house rules. Last checked October 2026.