How to do the Renegade Row
Step by step
- Get into a push-up position gripping a dumbbell in each hand, feet wide for balance.
- Brace hard so your hips stay level and square to the floor.
- Row one dumbbell up to your hip while the other hand presses the floor.
- Lower it under control, then row the other side without letting your hips twist.
The thing people get wrong
Fight rotation - your hips should stay flat and level the whole time. A wider foot stance makes it much easier to resist twisting.
Coaching cue
Push hard through the hand on the floor as you row the other side.
Stay safe
Use flat-sided or hex dumbbells; round ones roll and can dump you sideways.
Make it easier or harder
- Easier: Do it with no weight, lifting one hand off the floor at a time.
- Harder: Add one push-up between each pair of rows.
Muscles worked
- Primary: Upper Back, Core
- Secondary: Lats, Rear delts, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.