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.
Since the plank position limits heavy loading, Iridium programs this as a stability-focused accessory lift rather than a primary back builder. The AI checks the recovery status of your anterior delts and core to ensure you aren't pre-fatigued from recent workouts before assigning it. Iridium may also prioritize this movement when time is tight to consolidate core stability and pulling volume.
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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