Which muscles does the renegade row work?

The renegade row mainly works your back and abs. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the renegade row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Renegade Row: how to do it and muscles worked

The renegade row mainly works your back and abs, with help from your biceps. You need dumbbells.

Muscles worked

Main

Helping

Biceps

How to do the renegade row

1
Start in a high plank with hands on two hexagonal dumbbells, feet wider than hip width. Keep your core and glutes tight so your body is a straight line.
2
Row one dumbbell up to your hip, keeping your hips level and squared to the floor. Lower it back and repeat on the other side.
3
Breathe out as you row and in as you lower. Move slowly and keep the plank steady throughout.

Form tip: Do not twist your hips open; use light weights, widen your feet if needed, and use hex dumbbells so they do not roll.

Common questions

Which muscles does the renegade row work?: The renegade row mainly works your back and abs. It also involves your biceps.
What equipment do I need for the renegade row?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the renegade row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.