How to do the Renegade Row

Renegade Row

Assume a pushup position with your hands grasping the dumbbells, this is your starting position. Keeping your abs tight, raise the right dumbbell off the floor and pull it to your right hip. Return it to the floor and now repeat the same exercise on the other side. Finally, with your hands still on the dumbbells do a pushup.

The Renegade Row is a multi-joint and muscle exercise that does wonders for your back, chest, shoulders, triceps, biceps, and core!

Step by step:

  • Grab a set of hex dumbbells if you have them! If not, grab what you got, like a regular pair of weights or a kettlebell.
  • Assume a planking position with your hands directly under or slightly wider than your shoulders. Keep your hips level, and be sure not to arch that back!
  • Embrace a tight core! Brace for a punch, chest open, no saggy hips!
  • While keeping your hips and shoulders square to the ground, press into the ground with your left hand while drawing your right elbow up until it’s higher than your back. If you cannot get your elbow higher than your back, you probably need a lighter set of weights.
  • On the eccentric, (hand returns to the floor as your arm lengthens) keep it slow and controlled.
  • Repeat on the other side until you’ve done 8 to 12 reps per side.


If you’re experiencing lower back pain or are not yet strong enough you can do the entire or parts of the Renegade from your knees versus your toes. Just remember to do as many from your toes as you can before taking the knees to the floor.

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.