Best Renegade Rows Guide – Workouts, Benefits, Muscles Worked and Technique

This extensive guide to Renegade Rows will show you the technique, muscles worked, variations, workouts, benefits and how to program them into your training.

We have included 25 workouts as well so that you can easily add this effective exercise into your training.

What is the Renegade Row?

The Renegade Row is a full body dumbbell exercise involving simultaneous Plank and Rowing movements.

Benefits of the Renegade Row

There are many benefits of the Renegade Row:

Full Body Movement and Benefit

Renegade Rows are a full body exercise that increase back strength, control, core stability, and body awareness. They work and improve almost muscle in the body and develop motor control and body awareness.

Build a Stable Core

Renegade Rows require the core to work hard throughout the full range of motion, and in different ways.

This will force your core to balance the movement at all times and improve it in many different ways.

Renegade Rows enhance Unilateral Strength and Balance

The same benefits that apply to unilateral exercises in general also apply when it comes to Renegade Rows.

• They help to identify and destroy strength and movement imbalances
• Increase hypertrophy
• Enhanced muscular control
• Better mind muscle connection

How to do Renegade Rows

• Get onto the ground in a basic Push Up position and rest on your hands and feet (on your toes) and two dumbbells placed slightly wider than shoulder width apart
• Place your feet slightly wider than your hips for stability
• Reach each hand over and grip both dumbbells with a neutral grip
• Inhale and brace your core, grip and glutes
• Row the right dumbbell by engaging your lat and bend your elbow
• Your upper arm needs to be in line with your body. Your hips and shoulders should be square with the floor
• Pause at the top of the movement and squeeze your lat as tightly as you can
• Slowly lower the dumbbell to the floor in a controlled manner
• Exhale
• Repeat for the left dumbbell
• That’s one rep

Training Tips for Renegade Rows

If you are new to Renegade Rows then use a wide stance for your hands and arms to create a greater base for support.

As you improve you can progressively narrow the positioning to increase the difficulty of the exercise.

Keep your core tight at all times.

The same applies to your feet. The narrower the placement, the harder it will be to stabilise and the harder your core will have to work.

Muscles Worked by the Renegade Row

The Renegade Row works the following muscles:

• Latissimus dorsi
• Serratus
• Rhomboids
• Obliques
• Rectus abdominus
• Anterior deltoids
• Forearms
• Triceps
• Fingers and hands

Renegade Row Workouts

Now you know all the benefits and how to do them, it’s time to find the perfect workout for you.

Scroll through and choose.

Workout 1

AMRAP in 10 minutes

• 4 Renegade Rows (50/35 lb, each arm)
• 16 Alternating Dumbbell snatches (50/35 lb)
• 24 Lateral Hops Over Dumbbell

On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Movement Standards

Renegade Row: From the Plank Hold position, hold one Dumbbell in one hand. Drive the Dumbbell towards your chest and down to the ground. This counts as one rep. Switch hands after every rep.

Workout 2

For Time

Buy-In: 2000 metre Run

Directly into, 3 Rounds of:

• 80 Double-Unders
• 25 Wall Ball Shots (20/14 lb)
• 25 Burpees
• 8 Renegade Rows (50/35 lb)
• 2 Turkish Get-Ups (50/35 lb, per side)

Buy-Out: 80 Sit-Ups

Score is the time on the clock when the 80th Sit-Up is completed.

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Workout 3

AMRAP in 21 minutes

• 3 Handstand Push-Ups
• 6 Renegade Rows (75/50 lb)
• 9 Single Arm Dumbbell Snatches (75/50 lb)
• 12 Dumbbell Lunges (75/50 lb)
• 15 Toes-to-Bars
• 18 calorie Assault Air Bike

Workout 4

For Time

• 20 Dumbbell See-Saw Presses (2×40/25 lb)
• 30 Feet Elevated Ring Rows
• 40 Deficit Push-Ups
• 50 Dumbbell Renegade Rows (2×40/25 lb)
• 40 Deficit Push-Ups
• 30 Feet Elevated Ring Rows
• 20 Dumbbell See-Saw Presses (2×40/25 lb)

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last set of the Dumbbell See-Saw Presses is completed.

Movement Standards

Dumbbell See-Saw Press: Hold the Dumbbells on each hand and place on the front rack position. Press one Dumbbell overhead while keeping the other on the front rack position.

Then, switch position by pressing the other Dumbbell overhead and lowing the Dumbbell from the overhead position to the front rack position. This counts as one rep.

Tips and Strategy

The goal is to complete between 15-20 minutes.

Try to break everything into 7-10 reps. Focus on strength, stamina, and movement quality. Use moderate loading, avoid using a loading that will cause you to fail. Rest longer in between sets to maximize set size.

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Workout 5

6 rounds

• 10 renegade row push ups
• 12 lateral raises
• 14 bicep curls
• 16 overhead triceps extensions

4 minute tabata

(8 intervals of :20 work/:10 rest)

• plank up-downs
• twisting mountain climbers

4 minute tabata

(8 intervals of :20 work/:10 rest)

• side plank reach

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Renegade Rows Workout 6

For time:

• 100 renegade row push ups

Workout 7

10 rounds for time

• 5 Push up + renegade row*
• 20 Seated Russian twist

*push up + right arm row + push up + left arm row = 1 rep

Score is the time you take to complete 10 rounds.

This one is bodyweight…but if you want to do with dumbbells, go for it.

The goal is to go as fast as possible without losing your form.

Renegade rows, mantain your plank!

Row only with your arms and keep your hips in line with your shoulders or slightly lower. Go a little bit wider on your legs if you need more balance. Torso and hips squared, abs really, really tight.

Push ups, hands in line with your chest and elbows pointing back. If you need to go on your knees to keep your plank, no problem. Keep in your mind that a push up is a “moving plank”, so tighten up your core and do your push up!

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Renegade Rows Workout 8

5 rounds for time

• 5 Renegade Rows (65/35 lb)
• 10 Dumbbell Lunges (65/35 lb)
• 5 Half-Kneeling Presses (65/35 lb)
• 10 calorie Assault Air Bike

Workout 9

AMRAP in 20 minutes

• 11 Pistols
• 11 Renegade Rows (35/25 lb)
• 3 Burpees
• 20 AbMat Sit-Ups

On a 20-minute clock, as many rounds and repetitions as possible (AMRAP) perform the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

Scaling Options

AMRAP in 20 minutes

• 11 Squat Jumps
• 11 Push-Ups
• 3 Burpees
• 20 Sit-Ups

Workout 10

Three 3-minute AMRAPs in 11 minutes

• 12 Dumbbell Deadlifts (2×50/35 lb)
• 8 Push-Up + Renegade Rows (2×50/35 lb)

Rest 1 minute between AMRAPs

On an 11-minute clock, complete as many repetitions as possible (AMRAP) of the prescribed work in the 3-minute window for 3 rounds.

Each round is a 3-minute AMRAP of 12 Dumbbell Deadlifts 8 Push-Up + Renegade Rows. Rest 1 minute between rounds.

Score is the total number of repetitions completed before the 11-minute clock stops.

Movement Standards

Push-Up + Renegade Row: Athlete will hold one Dumbbell on each hand and perform a standard Push-Up. Then, pull the right Dumbbell towards the chest and back to the ground. Do the same with the left Dumbbell. This counts as one rep.

Workout 11 – Asgard Strength

AMRAP in 19 minutes

From 0:00-8:00, EMOM of:

• 2 Asgard Complexes (2×20/16 kg)*

Rest 3 minutes

From 11:00-19:00, AMRAP of:

• Asgard Complexes (2×20/16 kg)*

*1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift

Every minute on the minute perform two repetitions of the Asgard strength complex and rest for the remainder of the minute, start again on the next minute, and so on.

Three minutes rest, then perform the Asgard strength complex for as many reps as possible.

Scoring

Every two reps of the complex competed within the minute for task 1 counts as 1 point add the total of complex reps from task 2.

Scaling

For Beginners, work with one kettlebell. Replace the renegade rows with a row and scale the weight to 12/8 kg.

Renegade Rows Workout 12

2 rounds for time

• 6 Squat Clean Thrusters (135/95 lb)
• 8 Man Makers (2×45/30 lb dumbbells)
• 14 Toes-to-Bar Pull-ups

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

Renegade Rows Workout 13

AMRAP in 10 minutes

• 12 Dumbbell Power Snatches (50/35 lb) (alternating)
• 6 Dumbbell Renegade Rows (2×50/35 lb)
• 12 Dumbbell Power Cleans (2×50/35 lb)

On a 10-minute clock, perform as many rounds and repetitions as possible (AMRAP) of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 10-minute clock stops.

Scaling

Bodyweight

AMRAP in 10 minutes

• 12 Tuck Jumps
• 6 Alternating Shoulder Taps
• 12 Jumping Lunges

Scaled

AMRAP in 10 minutes

• 12 Alternating Knee to Elbow
• 6 Alternating Shoulder Taps
• 12 Alternating Lunge Steps

Workout 14

EMOM in 19 minutes

From 0:00-5:00, every minute on the minute perform:

• 45 second Max Up-Downs

Rest 2 minutes

From 7:00-12:00, every minute on the minute perform:

• 45 second Max Dumbbell Hang Power Cleans (2×50/35 lb)

Rest 2 minutes

From 14:00-19:00, every minute on the minute perform:

• 45 second max Renegade Rows

On a 19-minute clock, complete 3 rounds of 5-minute EMOMs with 2-minute rest in between.

The first part is an EMOM of max Up-Downs for 45 seconds.

The second EMOM is max Dumbbell Hang Power Cleans in 45 seconds.

The last EMOM is max Renegade Rows in 45 seconds.

Score is the total number of repetitions completed before the 19-minute clock stops.

Movement Standards

Workout 15

AMRAP in 16 minutes

• 24 Double-Unders
• 8 Dumbbell Renegade Rows (2×50/35 lb)

On a 16-minute clock, complete as many rounds and repetitions (“AMRAP”) as possible of the prescribed work in the order written.

Score is the total number of rounds and repetitions completed before the 16-minute clock stops.

Workout 16

For time

Complete all moves below, followed by a 1 Minute Recovery x 3

1. 12 Squats

2. 11 Push Ups

3. 10 Reverse Lunges

4. 9 Bent Over Rows

5. 8 Deadlifts

6. 7 DB Swings

7. 6 Alternating Snatches

8. 5 Sprawls

9. 4 Renegade Rows

10. 3 Burpees

11. 2 Double Squat Press

12. 1 Minute Plank

Rest 1 minute

Repeat 3x

Workout 17

3 Rounds for Time

1 mile Run

• 9 Squat Cleans (95/65 lb)
• 18 Thrusters (95/65 lb)
• 20 Renegade Rows (3-count) (2×30/20 lb)
• 18 Burpees

With a running clock, complete 3 rounds of the work in the order written.

Score is the time on the clock when the last Burpee is completed.

Movement Standards

Workout 18

Buy In: 3x Rounds of;

• 40 Bent Over Rows with Shoulder Shrugs
• 30 Renegade Rows
• 20 Pendlay Rows
• 10 Burpee Closed Grip Row

+

AMRAP: 15 Mins

• Single Dumbbell Pendlay Row Deadlift High Pull Clean & Jerk

* Do right side unbroken, left side unbroken, repeat

* Score = number of rounds in 15 mins

* 1 Single Side = 1 Round

Renegade Rows Workout 19

EMOM in 10 minutes

• 1 minute Max Renegade Rows (2×50/35 lb)
• 1 minute Max Push-Ups
• 1 minute Max Mountain Climbers
• 1 minute Max Air Squats
• 1 minute Max Curl to Overhead Press (2×50/35 lb)

Repeat 2x

On a 10-minute clock, every minute on the minute (EMOM) perform as many repetitions as possible of the prescribed movements. Repeat the sequence twice.

Score is the total number of repetitions completed before the 10-minute clock stops.

Renegade Rows Workout 20

18 min AMRAP

• 0-6 min
• 1 push up
• 2 renegade rows (45/25)
• Mountain climbers*
• 6-12 min
• 2 push ups
• 4 renegade rows
• Mountain climbers*
• 12-18 min
• 3 push ups
• 6 renegade rows
• Mountain climbers*

*Add 2 mountain climbers each round.

Score is the number of mountain climbers you do in 18 minutes.

You start the workout doing 2 mountain climbers (1 left leg + 1 right leg) and add 2 more reps as you go for 18 minutes.

On the first set (0-6 minutes) you’re maintaining 1 push-up and 2 renegade rows (1 left arm + 1 right arm). Adding 2 reps of mountain climbers per round as you go.

Second set (6-12 minutes) you’re maintaining 2 push ups and 4 renegade rows (2 left arm + 2 right arm). Adding 2 reps of mountain climbers per round as you go.

Start from the same number of reps you left on the last set.

You’re NOT going back to 2 reps. If you finished at 12 mountain climbers, you’re starting the set 2 on 14 mountain climbers.

Third set (12-18 minutes) you’re maintaining 3 push ups and 6 renegade rows (3 left arm + 3 right arm).

Adding 2 reps of mountain climbers per round as you go. Start from the same number of reps you left on the last set. You’re NOT going back to 2 reps.

If you finished at 26 mountain climbers, you’re starting the set 3 on 28 mountain climbers.

Renegade Rows Workout 21

4 Rounds for Time

• 10 Left-Arm Dumbbell Power Snatches (50/35 lb)
• 10 Right-Arm Dumbbell Power Snatches (50/35 lb)
• 10 Left-Arm Dumbbell Renegade Rows (50/35 lb)
• 10 Right-Arm Dumbbell Renegade Rows (50/35 lb)

With a running clock, complete 4 rounds of the prescribed work in the order written as fast as possible (“for time”).

Score is the time on the clock when the last round of the Renegade Rows is completed.

Renegade Rows Workout 22

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

• Push-Ups
• V-Ups

Rest 2 minutes

Then, 1-2-3-4-5-6-7-8-9-10 reps of:

• Box Jump Overs (24/20 in)
• Renegade Rows (2×50/35 lb)

With a running clock, as fast as possible complete the prescribed work. Athlete must complete 10 Push-Ups and 10 V-Ups, 9 Push-Ups and 9 V-Ups, down to 1 rep each.

Rest 2 minutes.

Then, complete 1 Box Jump Over and 1 Renegade Row each hand, 2 Box Jump Overs and 2 Renegade Rows, up to 10 reps each.

Score is the time on the clock when the last round of the Renegade Rows is completed.

Renegade Rows Workout 23

For time:

8 devil press

rest 1 minute

8 devil press

16 dumbbell box step overs

rest 1 minute

8 devil press

16 dumbbell box step overs

24 alternating v-ups

rest 1 minute

8 devil press

16 dumbbell box step overs

24 alternating v-ups

32 wall balls

rest 1 minute

8 devil press

16 dumbbell box step overs

24 alternating v-ups

32 wall balls

40 renegade row push ups

Renegade Rows Workout 24

10 min AMRAP

• 3 renegade rows (2×35/15)
• 5 DB shoulder to overhead (2×35/15)
• 7 DB squats (2×35/15)

Score is the amount of reps you do in 10 minutes.

For the renegade rows, keep your plank.

Go a little bit wider on your stance to keep your torso or hips from twisting or turning. If you need to go on your knees to perform it better, go for it.

To count as one rep you have to do right and left arms. So actually you are going for 6 reps total, 3 each side.

You can choose from shoulder press, push press or push jerk to do your shoulder to overhead. It’s up to you. Mix and match if you need to.

Keep one end of the dumbbells sitting on your shoulder and your elbows pointing a little bit forward, kind of on a front rack position for your DB squats. Break parallel.

If you only have one dumbbell, no problem. Just alternate or do 3 each arm on the renegade rows, 5 each arm on the shoulder to overhead and the same number of reps for the squats, holding the DB with both hands.

The goal is to not drop the dumbbells for 10 minutes, so pace yourself.

Renegade Rows Workout 25

15-minute AMRAP

3-6-9-12-15+ reps

• single-arm dumbbell snatch
• single-arm dumbbell front squat
• single-arm renegade row push up
• single-arm toe touch crunch
• single-side russian twist

First round: 3 reps of each movement on one side, then 3 reps on the other side.

Second round: 6 reps of each movement on one side, then 6 reps on the other side.

Continue adding 3 reps to each movement until 15 minutes is up.

Renegade Row vs. Bent-Over Row: What’s the Difference?

Both exercises are obviously row variations, but Renegade Rows and Bent Over Rows are different in a few important ways.

Knowing these will help you program them effectively for your specific goals.

The Muscles they Prioritise

Both variations do work similar muscle groups but they each prioritise them in different ways.

The Bent Over Row blasts your back, whilst Renegade Rows work the entire body as well as focusing on the back.

Different Postures

The Bent Over Row is performed in a standing position and the Renegade Row is done in a Plank position.

Difficulty Level

The Renegade Row is a more advanced exercise because the lifter must be able to stabilise their body and core in a solid core position whilst performing the unilateral exercise. It activates more core muscles.

How to Program the Renegade Row

For strength go for 3 – 5 sets of 5 – 8 reps with a heavier dumbbell.

Rest as needed.

For muscle growth try 4 – 5 sets of 8 – 12 reps with a lighter dumbbell.  

Don’t rest between sets for longer than 45 seconds.

Renegade Rows Variations

Keep your training mixed and fun with these Renegade Rows variations.

Renegade Rows

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