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Renegade Row
A high-stability compound movement that integrates core bracing with upper body pulling power.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.