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Exercises

Renegade row: how to row from a plank without twisting

Published October 19, 2026

A renegade row is a dumbbell row done from the top of a push-up: you hold a plank on two dumbbells and row one up to your side while the other arm and your core keep your body still. It trains your back and your abs at the same time. Spread your feet wide, keep your hips level, and row slowly enough that nothing twists.

Your last renegade row set

How to do the renegade row

Every rep makes your core fight the urge to twist while your back pulls, so you train two things at once with just a pair of dumbbells. It is a good fit for full-body or home sessions; for pure back size, a supported row lets you go heavier.

Steps

  1. Set two flat-sided dumbbells on the floor about shoulder-width apart and get into a high plank holding them, wrists under your shoulders.
  2. Walk your feet out wider than your hips and squeeze your glutes so your body forms one straight line.
  3. Press one dumbbell hard into the floor and pull the other one up beside your ribs, elbow close to your body.
  4. Pause with the dumbbell at your side and your hips still level with the floor.
  5. Lower it back down with control, settle the plank, then row with the other arm.

Cues

  • Hips stay square to the floor
  • Push the floor with the other hand
  • Wide feet, tight glutes

Common mistakes

  • Twisting the hips toward the rowing arm: use a lighter dumbbell or widen your feet until your hips stay level.
  • Letting the low back sag: squeeze your glutes and pull your belly button up before every rep.
  • Using round dumbbells: they roll under your hand; use flat-sided hex dumbbells or kettlebells.

Swap for: One-Arm Dumbbell Row, Plank, Kettlebell Row

Muscles the renegade row works

The renegade row works your lats, rhomboids and middle traps on the rowing side, with your rear delts and biceps helping. On the other side, your chest, shoulder and triceps hold you up. Your abs and obliques work the whole time to keep your hips from turning, and your glutes and quads keep the plank straight.

Sets, reps and reps in reserve for the renegade row

GoalSets × repsRIRRest
Core and back together 3 × 6–10 per side 2 90 s
Pick a weight you can row without your hips moving.
Conditioning circuit 3–4 × 8–12 per side 2–3 60 s
Pair it with a squat or lunge for a full-body circuit.
Learning the movement 2–3 × 5–6 per side 3 60–90 s
Start on your knees or with very light dumbbells.

Renegade row variations

  • Plank Shoulder Tap start position

    Plank Shoulder Tap

    Tap each shoulder from a plank with no weight to learn the hip control before you add dumbbells.

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  • Kettlebell Gorilla Row start position

    Kettlebell Gorilla Row

    Row two kettlebells from a deep hinge when you want heavier rowing without holding a plank.

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  • Plank to Push-Up start position

    Plank to Push-Up

    Walk up and down between forearm and high plank when you want the same core work with more pressing.

    Build a session with it

Renegade row alternatives

Heavier rows

  • One-Arm Dumbbell Row start position

    One-Arm Dumbbell Row

    Brace one hand on a bench when you want to row heavy and grow your back.

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  • Chest-Supported Row start position

    Chest-Supported Row

    Lie on an incline bench when you want your back working with no strain on your core or lower back.

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Core work

Is the renegade row a good exercise?

It is a good exercise for training your back and core together with very little equipment, which makes it useful at home, in circuits and in full-body sessions. It is not the best choice for building the biggest back: the plank limits how heavy you can row, so your core gives out before your lats do. Use it alongside a supported row, not instead of one.

Making the renegade row easier or harder

Easier: drop to your knees, spread your feet wider, or use lighter dumbbells. Harder: bring your feet closer together, slow the lowering down, or add a push-up between each pair of rows. Change one thing at a time so you can see which one made the set harder.

Questions

Are renegade rows a good exercise?

Yes, for training your back and core together with one pair of dumbbells. For the most back growth, also do a row where your body is supported.

What muscles do renegade rows work?

The lats, upper back and rear delts on the rowing arm, the chest and triceps on the support arm, and your abs and obliques the whole time.

What equipment do you need for renegade rows?

Two dumbbells with flat sides, or two kettlebells. Round dumbbells can roll, so avoid them.

How heavy should renegade rows be?

Lighter than a normal dumbbell row. Pick a weight you can row for your target reps with your hips staying level, stopping 2 reps short of losing that position.

Can beginners do renegade rows?

Yes, starting from the knees or with light dumbbells and a wide stance. Master a steady plank first.