Renegade Row (Dumbbell)

CoreDB

From a plank position on two dumbbells, one arm rows the weight up toward the hip while the other braces against the floor, forcing the core to resist rotation throughout the pulling motion.

Demo: General S&C demo

Sets

3

Reps

8 per side

Rest

1 min

Contraindications

Wrist sensitivity — use hex dumbbells for a stable base.

Setup

Place two hex dumbbells shoulder-width apart. Set up in a high plank with hands gripping the dumbbells, feet wide for stability.

Execution

  1. 1Brace the core and set a solid plank before rowing
  2. 2Row one dumbbell up toward the hip while pressing hard into the other dumbbell
  3. 3Keep the chest pointed at the floor, resisting any rotation
  4. 4Lower the dumbbell with control back to the floor
  5. 5Alternate sides for the set

Key cues

  • Chest stays pointed at the floor the whole time
  • Push hard into the planted hand as you row
  • No twist — squeeze the core to keep square
  • Elbow drives back and up toward the hip

Common faults

  • Hips and chest rotating toward the rowing arm
  • Hips piking up during the row
  • Using too heavy a weight, sacrificing stability
  • Stance too narrow

Tweaks

  • Widen the stance for more stability
  • Reduce load and focus on tempo
  • Perform from the knees as a regression

Regressions

Renegade Row (Bodyweight Plank Row)

Progressions

Renegade Row (Kettlebell)

Muscles

Primary: Obliques, Transverse Abdominis, Lats

Secondary: Shoulders, Rhomboids

Notes

ANTI-ROTATION. Classic full-body plank-row hybrid.

Sources

Attribution: General strength & conditioning canon