How to do the Renegade Row, step by step
- High plank on two dumbbells, feet a bit wider than hip-width.
- Your body forms a straight line.
- Row one dumbbell to your hip while the other hand presses hard into the floor.
- Your hips stay parallel to the floor.
- Set the dumbbell down and switch sides.
Common mistakes and how to fix them
- Hips rotating openwiden your feet, abs tight
- Dumbbell tipping overuse hex dumbbells
- Hips too highhold the line from head to heels
How to scale the Renegade Row
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Knees on the floor
- Lighter dumbbells
- Plank hold and DB Row separately
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.