Renegade Row

Learn how to do Renegade Row with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Lats BicepsDeep CoreTraps Dumbbells

Renegade Row is a Dumbbells exercise that primarily targets the Lats, with secondary activation of the Biceps, Deep Core, Traps. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Renegade Row

A core and upper-body compound exercise combining a plank with a dumbbell row for strength and stability.


Instructions:


  • Start in a high plank position holding a dumbbell in each hand, wrists stacked under shoulders, feet shoulder-width apart.

  • Keep your core braced and body in a straight line from head to heels.

  • Row one dumbbell toward your ribcage, keeping your elbow close to your body.

  • Lower it with control and repeat on the opposite side.

  • Avoid rotating your hips during the movement.


Common mistakes:


  • Dropping or raising the hips

  • Rotating the torso excessively

  • Using momentum instead of controlled movement

  • Placing feet too close together, reducing stability

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Muscles & equipment

Primary muscleLatsSecondary muscleBicepsSecondary muscleAbsSecondary muscleTraps
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Renegade Row

Type
Dumbbells exercise
Primary muscle
Lats
Secondary muscles
Biceps, Deep Core, Traps
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

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MET 4.5

Assisted Pull-Up Machine

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Assisted Pull-Up – Neutral Grip
MET 4.5

Assisted Pull-Up – Neutral Grip

  • Guided Machine
Assisted Pull-Up – Supinated Grip
MET 4.5

Assisted Pull-Up – Supinated Grip

  • Guided Machine
Barbell Bent Over Row
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Barbell Bent Over Row

  • Olympic Barbell

FAQ: Renegade Row

What muscles does Renegade Row work?

Renegade Row primarily targets the Lats, with secondary engagement of the Biceps, Deep Core, Traps.

How do you do Renegade Row correctly?

A core and upper-body compound exercise combining a plank with a dumbbell row for strength and stability. Instructions: Start in a high plank position...

Is Renegade Row good for beginners?

Renegade Row has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Renegade Row?

Renegade Row requires: Dumbbells.

What are the benefits of Renegade Row?

Renegade Row strengthens the Lats, engages the Biceps and Deep Core and Traps, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Renegade Row?

Similar exercises to Renegade Row include Barbell Bent Over Row, High Row – Machine, High Row – Pronated Grip Machine, Landmine Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Renegade Row better than Barbell Bent Over Row?

Both Renegade Row and Barbell Bent Over Row target the Lats. Renegade Row uses Dumbbells, while Barbell Bent Over Row offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Bent Over Row
MET 5

Barbell Bent Over Row

  • Olympic Barbell
High Row – Machine
MET 4.5

High Row – Machine

  • Machine
High Row – Pronated Grip Machine
MET 4.5

High Row – Pronated Grip Machine

  • Machine
Landmine Row
MET 5

Landmine Row

  • Olympic Barbell
  • Landmine
Low Row – Machine
MET 4.5

Low Row – Machine

  • Machine

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