Back exercise

Renegade Row

How to do the Renegade Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Get into a press-up position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm. Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.
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Illustration showing the Renegade Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Renegade Row

  1. 1 Get into a press-up position with a dumbbell in each hand. Brace your body, then raise one of the dumbbells, supporting yourself on the other arm.
  2. 2 Row the weight upward until your upper arm is slightly higher than your torso, then slowly lower it back down to the ground.