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Pull · Two dumbbells

Renegade row: form, core demand and sets

The renegade row is a plank that fights back — one arm rows while the whole trunk refuses to rotate.

Muscles worked: Latissimus dorsi, Obliques, Rectus abdominis, Rear deltoid

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How to do it

  1. Set two hex dumbbells shoulder-width apart and take a push-up position gripping the handles.
  2. Widen the feet — the wider the base, the more stable the row.
  3. Brace the abs and squeeze the glutes so the body forms one line.
  4. Row one dumbbell to the ribs without letting the hips twist, then set it down under control.
  5. Alternate sides, resetting the brace before every rep.

Mistakes to avoid

  • Feet too close, which makes the hips rotate on every pull.
  • Going heavy enough that the row becomes a hip swing.
  • Letting the hips sag toward the floor as the set goes on.

Sets and reps

GoalPrescription
Core and back3 sets of 6–8 reps per side
Conditioning4 rounds of 10 alternating reps, short rest
ProgressionAdd a push-up between each pair of rows

Swaps and alternatives

  • One-arm dumbbell row — More back load, less balance demand.
  • Plank with shoulder tap — Same anti-rotation work with no weight.
  • Bird dog row — Kneeling version for beginners.

Common questions

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