{"id":1037,"date":"2025-12-16T13:36:25","date_gmt":"2025-12-16T13:36:25","guid":{"rendered":"https:\/\/www.johnsonfitness.com\/blog\/?p=1037"},"modified":"2026-02-19T16:44:42","modified_gmt":"2026-02-19T16:44:42","slug":"how-to-do-a-renegade-row-a-complete-guide","status":"publish","type":"post","link":"https:\/\/www.johnsonfitness.com\/blog\/training-tips-routines\/how-to-do-a-renegade-row-a-complete-guide\/","title":{"rendered":"How to do a Renegade Row: A Complete Guide"},"content":{"rendered":"

The renegade row is a powerful exercise that targets multiple muscle groups in your upper body while challenging your core strength and balance. It combines a plank position with a rowing movement, making it an effective workout for building strength, stability, and muscle coordination.<\/span><\/p>\n

What is a Renegade Row?<\/b><\/h2>\n

A renegade row is a compound exercise performed in a plank position, where you row one dumbbell at a time towards your rib cage. This movement engages your back muscles, shoulder muscles, arms, and core, providing a full-body challenge. It requires maintaining a stable base and perfect form to maximize benefits and avoid injury.<\/span><\/p>\n

Starting Position<\/b><\/h2>\n

To perform the renegade row correctly, begin by placing a pair of<\/span> dumbbells<\/span><\/a> on the floor shoulder-width apart. Grip each dumbbell with a neutral grip and position yourself in a high plank position, with your body forming a straight line from your head to your heels. Your shoulders should be directly over your wrists, and your feet set about shoulder width apart to provide a stable position and maintain balance. Using a<\/span> non-slip workout mat<\/span><\/a> can help improve stability during the exercise.<\/span><\/p>\n

How to Perform the Renegade Row<\/b><\/h2>\n
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  1. Engage your core and keep your hips square to the ground to maintain shoulder stability throughout the movement.<\/span><\/li>\n
  2. Slowly lift one dumbbell off the ground, pulling your elbow back towards your rib cage, keeping the elbow close to your body.<\/span><\/li>\n
  3. Focus on pulling with your back muscles rather than your biceps to maximize effectiveness.<\/span><\/li>\n
  4. Lower the dumbbell back to the ground with control, avoiding any twisting of your torso.<\/span><\/li>\n
  5. Repeat the row on the other side, maintaining a stable base and perfect form throughout.<\/span><\/li>\n<\/ol>\n

    Tips for Maintaining Perfect Form<\/b><\/h2>\n