How to do the Renegade Row
- Start in a plank position with your hands on dumbbells, feet wider than hips.
- Shift your weight to one side and pull the opposite dumbbell up towards your ribs.
- Slowly lower the dumbbell back down, maintaining a straight body line.
- Alternate arms, keeping your core tight and avoiding any twisting.
Full technique — 7 steps
- Set two dumbbells on the floor and grip them in a high plank position.
- Place your feet wider than hip width and set your shoulders directly over the dumbbells.
- Tighten your stomach, squeeze your glutes, and keep your body in a straight line.
- Shift slightly into one arm without letting your hips twist or your lower back sag.
- Row the opposite dumbbell toward your lower ribs with your elbow traveling close to your side.
- Lower the dumbbell back to the floor under control and reestablish a stable plank.
- Repeat with the other arm, alternating sides while keeping your chest and hips square.
Common mistakes
- Feet too narrow to stabilize
- Twisting torso during the row
- Letting hips sag between reps
- Rowing up toward the shoulder
- Using leg drive to yank
Form cues
- Widen feet for stability
- Row toward lower ribs
- Press hard through support arm
- Keep hips level
- Squeeze glutes throughout
