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horizontal pull
Renegade Row
Search GoogleRenegade Row is a advanced horizontal pull exercise using dumbbells. It primarily trains back and lats and core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- back, lats, core
- Secondary
- biceps, shoulders, chest
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning renegade row.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hold a wide stable plank and row one dumbbell without rotating or sagging through the trunk.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Hold a wide stable plank and row one dumbbell without rotating or sagging through the trunk.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo renegade row
Regressions
- — Supported or reduced-range renegade row