Renegade Row
The Renegade Row is a compound functional exercise that combines a high plank with a dumbbell row to target the upper back and core simultaneously. This movement builds lats and rhomboids while demanding significant anti-rotational stability from the abdominal muscles.
Because this movement requires exceptional core stability, form can break down quickly if your central nervous system is fatigued. The AI analyzes your daily HRV and lower back recovery status to determine if you are ready for this high-stability demand; if your readiness is low, the app may suggest a stable alternative like a Chest Supported Row to protect your spine. Additionally, real-time RPE tracking ensures you end the set before your hip stability fails, prioritizing movement quality over grinding out reps.
Form Cues
- Place feet wider than shoulder-width to create a stable base
- Squeeze your glutes and brace your core tightly before lifting
- Row the dumbbell back toward your hip, grazing your ribcage
- Push the supporting hand firmly into the floor to maintain tension
- Don't allow your hips to rotate or sway side-to-side
- Don't let your lower back sag toward the floor
- Don't flare your elbow out wide away from the body
- Don't jerk the weight up using momentum
Common Mistakes
- Excessive hip rotation
- Placing feet too close together
- Sagging hips / lumbar hyperextension
- Rowing too high toward the armpit
- Lifting the head and straining the neck
Muscles Worked
The primary movers are the latissimus dorsi and rhomboids, which perform the rowing action. However, the rectus abdominis and obliques play a massive role isometrically to prevent the torso from twisting, making this as much a core exercise as it is a back exercise. Secondary stabilizers include the triceps, shoulders, and chest on the supporting arm.
Primary
Secondary
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