Should my hips move at all during the row?

Ideally, your hips should remain completely parallel to the floor. If you find your hips tilting significantly, widen your foot stance or use lighter dumbbells.

What kind of dumbbells are best for this exercise?

Hexagonal dumbbells are preferred because they provide a flat, stable surface on the floor. Avoid using round dumbbells as they can roll and cause wrist injury.

Is this a back exercise or a core exercise?

It is both. While the rowing motion targets the lats and rhomboids, the primary challenge is the anti-rotational core strength required to stay stable.

How to Perform the Renegade Row: Form and Benefits

Master the renegade row with our expert guide. Learn the proper technique to build a stronger back and rock-solid core stability using dumbbells.

How to Perform

Place two dumbbells on the floor shoulder-width apart and grip the handles while assuming a high plank position.
Set your feet wider than shoulder-width apart to create a stable base and engage your glutes to level your hips.
Shift your weight slightly to the left side and pull the right dumbbell toward your hip while keeping the elbow tucked.
Lower the dumbbell back to the floor under control without letting it slam or losing your plank tension.
Repeat the rowing motion on the left side while focusing on keeping your hips perfectly square to the ground.
Continue alternating sides for the desired number of repetitions while maintaining a neutral spine throughout.

Common Mistakes

Excessive hip rotation or swaying during the row
Placing the feet too narrow, which compromises stability
Rounding the lower back instead of maintaining a rigid plank
Pulling the weight toward the chest rather than the hip

Muscles Worked

Primary movers

Lats

Stabilizers

Abs
Obliques
Rhomboids
Rear Deltoids

Related Guides

Lats · Back