Renegade Row
The Renegade Row is an excellent compound exercise that combines core stability with upper body strength, training muscles such as the back (latissimus dorsi) , shoulders , biceps and core muscles . It is a dynamic movement that not only strengthens the upper body, but also challenges balance and coordination.
Correct technique
Follow these steps to perform the Renegade Row with proper technique:
- Start in a high plank, and hold a pair of dumbbells with your palms facing each other. The feet should be slightly wider than shoulder width for better stability.
- Tighten your core and keep your back straight, maintaining a neutral spine throughout the exercise.
- Pull a dumbbell up to your hip, keeping your elbow close to your body while balancing on your other arm and feet.
- Lower the manual down again in a controlled manner, and repeat on the opposite side.
- Aim for 10-12 repetitions per side, alternating between arms.
Tip: Keep your hips stable throughout the exercise to prevent them from rocking from side to side.
Common errors
Avoid these common mistakes when performing the Renegade Row:
- Tilting of the hips: One of the most common mistakes is that the hips move from side to side. To prevent this, tighten your core muscles and keep your body as stable as possible.
- Arch in the back: Keep the spine neutral and avoid arching the lower back, which can lead to strain. Focus on tightening your core and glutes.
- Use of momentum: Make sure to lift the dumbbell in a controlled manner, avoiding jerky movements that can lead to poor technique and injury.
Modifications and variations
If you're new to Renegade Row or looking for variations, try these mods:
- Beginner-friendly modification: Perform the exercise on your knees to reduce the challenge on your core, while still working your back and arms.
- Advanced variation: Add a push-up between each row for a full-body challenge, engaging both upper body and core even more.
Repetitions and sets
For beginners, aim for 3 sets of 8-10 repetitions per side . More advanced athletes can aim for 3-4 sets of 12-15 repetitions per side . Adjust the weight of the dumbbells based on your experience and strength level.
Breathing tips
During Renegade Row it is important to breathe correctly:
- Inhale as you lower the dumbbell back to the floor.
- Exhale as you pull the dumbbell up towards your hip.
Visual examples and angles
Here are two video examples of the Renegade Row performed by women, from different angles and approaches:
This video shows a female athlete demonstrating the Renegade Row, focusing on controlled technique and core stability.