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<\/figure><\/div>\n\n\n\n- Set a pair of kettlebells or hexagonal dumbbells parallel to one another and at a distance where you can grab them and perform push-ups. It might take a bit of adjusting to find the proper width.<\/li>
- Get down and grab both kettlebells firmly. Extend your legs to straighten your body, and bring your chest out. Your arms and body should be straight. Your wrists, elbows, and shoulders should be in a straight vertical line.<\/li>
- Space your feet out a bit for better balance and engage your glutes.<\/li>
- Shift your weight slightly to the left, where your left arm supports you more.<\/li>
- Take a breath and row the right kettlebell as you keep your body stable.<\/li>
- Pull until your elbow is in line with your torso and hold the contraction for a moment.<\/li>
- As you exhale, lower the kettlebell to the starting position.<\/li>
- Take another breath and repeat.<\/li>
- Once you\u2019re done with your right arm, shift your weight to the right and row the other kettlebell with your left side.<\/li><\/ol>\n\n\n\n
Renegade Row Muscles Worked<\/h2>\n\n\n\n
The primary muscle group that works during Renegade rows is our latissimus dorsi (lats). Our lats are the largest muscle in the upper body and play an essential role in torso stability and pulling motions (1<\/a>). Similarly, our biceps contribute because their primary function is elbow flexion (bending) when we pull a dumbbell to our torso (2<\/a>).<\/p>\n\n\n\n
Our entire core musculature works isometrically to maintain torso rigidity and keep us in position. Specifically, the erector spinae, rectus abdominis, transverse abdominis, obliques, and glutes allow us to maintain a straight body.<\/p>\n\n\n\n
Trapezius, infraspinatus, rhomboids, rear deltoids, and other upper back muscles also contribute to Renegade rows. Their primary job is to keep our shoulder blades retracted while we do the movement.<\/p>\n\n\n\n
The chest (pectorals), triceps, shoulders, and serratus anterior also contribute during the exercise. For example, our triceps keep the supporting arm straight, and the serratus anterior contributes to scapular protraction while lowering the weight (shoulder blades forward) (3<\/a>).<\/p>\n\n\n\n
Tips on Proper Form When Doing Renegade Rows<\/h2>\n\n\n\n
One of the most important tips to keep in mind for Renegade rows is using hexagonal dumbbells. Such dumbbells provide a steady surface, whereas round weights can roll away and make the movement dangerous.<\/p>\n\n\n\n
Your torso position will also play a role in how well you can do Renegade rows. Specifically, you have to tilt your weight slightly to one side, thus freeing up your other arm. Not doing that would prevent you from maintaining your stability and doing effective repetitions on the exercise. <\/p>\n\n\n\n
![\"\"](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03429-1024x630.jpg\")
<\/figure>\n\n\n\nUsing a full range of motion is also crucial for Renegade rows. You have to row the dumbbell until your elbow is at torso level or slightly higher, hold the position for a moment, and extend your arm on the way down. Doing so will make each repetition more effective, allowing you to stimulate your muscles for growth.<\/p>\n\n\n\n
Variations and Modifications of the Renegade Row with a Dumbbell<\/h2>\n\n\n\n
1. Renegade Row With Push-Up<\/h3>\n\n\n\n
Renegade rows with a push-up is the most common variation of the exercise. Instead of only doing rows, you include push-up repetitions to train your chest, shoulders, and triceps (4<\/a>). You can use the following sequence:<\/p>\n\n\n\n
Row (left arm) \u21d2 Row (right arm) \u21d2 Push-up \u21d2 Repeat<\/p>\n\n\n\n
2. Renegade Rows With One Elevated Leg<\/h3>\n\n\n\n
Doing Renegade rows with one elevated leg is a perfect exercise if you want to take your core training to the next level. The goal is to assume the push-up position but raise one foot off the floor. Doing so makes it much more challenging to maintain stability, forcing your core to work extra hard.<\/p>\n\n\n\n
3. Knee-Supported Renegade Rows<\/h3>\n\n\n\n
The knee-supported Renegade row is an excellent variation for beginners to the movement. Instead of straightening your entire body, you support yourself on your knees and maintain a straight line between your knees, hips, and shoulders.<\/p>\n\n\n\n
Mistakes to Avoid<\/h2>\n\n\n\n
The most common mistake related to Renegade rows is using too much weight. Trainees often try to use the same dumbbells they would work with on bent-over rows, which is a mistake. Remember that Renegade rows add a layer of difficulty to the equation, so start with a pair of light dumbbells to ensure proper form.<\/p>\n\n\n\n
Another mistake with Renegade rows is pulling the dumbbells to your chest. Doing so forces your biceps and shoulders to work extra hard while reducing the tension in your back. Instead, keep your elbows close to your body and bring the dumbbell to the side of your hip.<\/p>\n\n\n\n
The third significant mistake with Renegade rows is using too much momentum to lift the weights. In their effort to maintain stability, many people rush through the repetitions, only focusing on moving the dumbbells from point A to B. Avoid the error by being mindful and rowing correctly, even if it means doing fewer reps.<\/p>\n\n\n\n
Similar Exercises to the Renegade Row with a Dumbbell<\/h2>\n\n\n\n
Barbell Row<\/h3>\n\n\n\n
![\"man](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC03741-1024x607.jpg\")
<\/figure>\n\n\n\nBarbell rows<\/a> are an effective compound exercise for the back, core, biceps, and forearms. The premise is simple: Grab a barbell, bend forward, and begin rowing the weight. Pull the barbell to your stomach and extend your arms. Like Renegade rows, the barbell row offers a good range of motion, trains your back well, and develops your core.<\/p>\n\n\n\n
T Bar Row<\/h3>\n\n\n\n
![\"man](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04281-1024x683.jpg\")
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![\"man](\"https:\/\/www.hevyapp.com\/wp-content\/uploads\/DSC04217-1-1024x683.jpg\")
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