Renegade Row

The renegade row is a plank with a dumbbell in each hand, rowing one dumbbell at a time. It trains your lats and rows while your core works to keep your hips from twisting.

How to do the Renegade Row

1. Set two dumbbells on the floor shoulder width apart and take a plank with a hand on each handle and your feet wide.
2. Brace your core and squeeze your glutes so your body is one straight line.
3. Row one dumbbell to your ribs, keeping your elbow tight to your side and your hips square to the floor.
4. Set it down, then row the other side. Three reps on each arm is six reps in The Grinder.

Common mistakes

• Your hips twist as you row. Spread your feet wider, brace your core and row slowly.
• Your dumbbells roll under your hands. Use hex or flat-sided dumbbells and keep them parallel.
• Your shoulders sink into the plank. Press the floor away through the hand that is staying down.

Equipment and setup

Hex or flat-sided dumbbells are safest, because round ones can roll. Stagger uses a pair of 30 lbs (14 kg).

With only round dumbbells, work on a carpet or mat so they cannot roll, or do a single-arm row instead.

Easier and harder versions

Easier: Do the plank from your knees or put your feet wider apart.

Harder: Add a push-up before each row, or use heavier dumbbells.

Workouts that use the Renegade Row

More back exercises