Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workout Plans

Train For Full Body Gains And Function With The Renegade Row

Combine function and strength for impressive muscle development!

Matthew Magnante

Written by Matthew Magnante

Last Updated onJuly 9, 2019

Renegade Row Exercise

Renegade Row Exercise

The renegade row is an exercise you may have never heard of before. But if you’re the type of person who won’t settle for average, then you’ll want to keep reading…

Now, when we think of a “row,” the first thing which likely comes to mind is the barbell bent over row or even the seated cable row. And don’t get us wrong… they’re amazing!

But, it’s 2019 and there are so many effective exercise variations… like the Renegade Row.

The Renegade row isn’t just for the back but it’s rather a full upper body and core movement.

Now, this isn’t an exercise to take lightly as you’ll need to train with proper form and modest weight. Balance and core stability are necessary for training safely and effectively since you’re essentially doing a one-arm plank.

So, here’s what you need to know about the Renegade row and its variations so you can put it to work for big gains!…

What is The Renegade Row?

The Renegade row combines a bodyweight exercise with weight training.

It’s unconventional in that you’ll probably see a few people doing it but it offers plenty of benefits. You can build an impressive posterior chain, plus develop your chest and arms while improving core strength. And it’s always nice to switch things up.

Sometimes training can get boring with the same old exercises, but the Renegade row challenges you further which yields the same great results.

Muscles Worked

The Renegade row is a multi-joint, multi-function movement which targets core stability and essentially every upper body muscle group.

Muscles worked include:

  • Back (Latissimus Dorsi, Rhomboids, Trapezius, Erector Spinae)
  • Chest
  • Shoulders
  • Triceps
  • Biceps
  • Core

Chest muscles get punished during the Renegade row but your biceps are heavily involved since they assist in the “pulling” portion of the movement. Shoulders are rotated to the posterior under the resistance load which stimulates the rear deltoids.

And the core must stabilize the body and protect the back while in the single-arm plank position.

Renegade Row Benefits

Unilateral function

Unilateral (Affecting one side) training is very beneficial for improving balance, muscular imbalance, core muscle recruitment, rehabilitation, and it helps to prevent injury. (1)

An interesting observation according to research is that unilateral training can also stimulate the opposite muscle. This is a neural occurrence known as cross-education of muscles. (1)

Unilateral training also mimics real-life movements and functions as opposed to bilateral (Affecting both sides) training like when using a barbell. (2)

Core Stability

Core stability aims to maintain a neutral spine alignment, ideal trunk positioning, and proper load transfer along the kinetic chain. The Renegade row trains the core in a dynamic full body fashion. (3)

And the stability benefits come from trying to maintain a stable trunk during the exercise. During what we call the ‘one arm plank,’ the core must work extra hard to balance your torso.

Upper body strength

Anytime you really challenge the body through balance and weight training, you’re building a type of functional strength.

And the core stability is a must to be able to perform at a high level (It’s not negotiable).

How to Do The Renegade Row

Grab a pair of light dumbbells with flat sides if possible as they’ll stay put during the row, but round dumbbells will work too.

This is a difficult movement when just starting out and you don’t want to compromise good form which is why using very light dumbbells is ideal.

Sets and reps will depend on your level of training experience but start light and aim for 10-12 reps at first.

  1. Get into a push-up position with feet slightly wider than shoulder-width apart and hands aligned directly under your shoulders. Your whole body should be in a straight line. Keep your core tight.
  2. Perform a push-up and after you’ve completed a rep, drive your left elbow up while maintaining good form.
  3. Return the dumbbell back to the starting floor, and perform another push-up.
  4. Then, perform the row with your other arm.
  5. Repeat the sequence for the desired number of reps.

Exercise Tips:

  • Always keep your body aligned and head straight to maintain proper form and prevent trunk rotation.
  • Your body should be stationary while only your arm moves to maximally retract your shoulder blade.
  • Positioning your feet with a wide stance allows you to maintain optimal balance.
  • Your hands should always be directly aligned with your shoulders.
  • Training with lighter weight will ensure you maintain proper form, execute the movement, and prevent injury.

Watch the Renegade Row exercise video: 

4 Awesome Variations

Renegade row on knees

You don’t need to be able to do a standard push-up to do this exercise. If you lack adequate upper body strength then get on your knees and perform the exercise exactly the same.

Renegade row on an elevated surface

For this variation, place one hand on an elevated surface (No dumbbell in hand) with the other on the floor holding a dumbbell. Perform the movement like normal.

Hover Renegade row

This variation is for the most advanced because it requires a lot of balance and stabilization.

To perform the renegade row, place both feet up on a bench and hold two kettlebells flat on the floor rather than dumbbells. Do the movement as you would the dumbbell Renegade row but go very slow to prevent trunk rotation.

Landmine Renegade row

The landmine row is an interesting variation to the Renegade row because you’re using a barbell to perform the exercise. The overhand grip is a beneficial hand position because it targets more of the rhomboids and traps.

  1. Place the barbell on the floor with the loaded end perpendicular to your body and use a pronated (Overhand) grip.
  2. Get into a push-up position and grab the very end of the barbell with one hand while the other hand is on the floor.
  3. Perform the row for the desired amount of reps and then do the same with the opposite arm.

Wrapping Up

Any exercise can be effective if proper form and weight are used.

But the renegade row puts a whole new twist on the conventional “row” and it’s an exciting addition to any exercise routine. And you don’t need anything other than two dumbbells and decent upper body strength.

There are a lot of variations and all can be used to form an effective full body workout. But, training smart and remembering to maintain good form is a must for any exercise.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training Workout Plans Workouts
Previous Post

Australian Man Dies From ‘Caffeine Toxicity’ After Drinking Mixed Protein Shake

Next Post

Ashton Rouska Achieves Mind-Blowing 1,984lb Total Weighing Only 208 Pounds

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Standing Dumbbell Fly

Standing Dumbbell Fly Exercise Guide: How To, Benefits, Muscles Worked, and Variations

Close your eyes and think about an ideal free-weight chest workout. Chances are the training session includes the bench press,...

Dexter Jackson Chest Training

Dexter Jackson Maintains Herculean Chest With This Training Routine

Veteran bodybuilder Dexter Jackson has transformed his physique into a lean and athletic one from the heavily muscled Mr. Olympia...

No Equipment Arm Workout

The No Weight Equipment Arm Workout for Bigger Guns

Showing up at the gym at five o’clock is futile; crowded dumbbell areas, every squat and power rack occupied, and...

CrossFit Cluster Guide

CrossFit Cluster Exercise Guide: How To, Benefits, Muscles Worked, and Variations

CrossFit is a unique sport. It involves beginner-friendly simple movements like the air squat, shoulder press, and kettlebell swings. On...

Flex Lewis Triceps Tips

Flex Lewis Shares Top 3 ‘Tried and Tested’ Movements for Better Triceps

Bodybuilding legend Flex Lewis continues to give back following a successful career in the IFBB Pro League. In a recent...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Mark Zuckerberg Smokes Murph Workout of 100 Pull-Ups, 200 Push-Ups, 300 Sqauts and 2 Miles in Les than 40 Min

Jeremy Buendia Looks Jacked in Recent Physique Update, Crushes a Push-Day Workout

How To Increase Vascularity: 15 Effective Strategies to Get Diced

How to Do Fish Pose (Matsyasana): Muscles Worked, How-To, Benefits, and Variations

Calories Per Gram Calculator

Gym Bros Ripped Online By Fans After Risking Their Lives For Gym Stunt

Reviews

Provitalize Review

Provitalize Review — The Best Probiotic Supplement?

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • 2023 WSM
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.