Fitness Flohmarkt · Guide
Renegade rows: plank position and rowing without twisting
A renegade row starts in a high plank. As soon as you lift one dumbbell, the other arm and both feet support you. Start with a wide stance and a light weight so you can draw the elbow back while keeping your hips steady.
In short
Place two stable dumbbells under your shoulders and set your feet a little wider than shoulder width. Press down through the supporting dumbbell. Row the other one toward your lower ribs, set it down smoothly and switch sides.
How to do renegade rows
- Set two matching dumbbells parallel beneath your shoulders. Grip the handles and come into a high plank. Set your feet a little wider than shoulder width and keep your head, hips and legs in a long line.
- Brace your abs and glutes. Press your supporting hand and both feet into the floor. Shift just enough weight to lift the other dumbbell. Keep your chest and hips facing the floor.
- Draw your elbow back close to your body and bring the dumbbell toward your lower ribs. Stop before your hips rotate. Set the dumbbell flat and quietly on the floor, reset your plank and row on the other side.
How do you start renegade rows?
Start with a high plank and lift one hand at a time. Once your hips stay steady, try the row with light dumbbells. Putting your knees down shortens the lever. Keep your head, hips and knees in line.
Try four to six reps per side. Add weight or narrow your stance once you can keep the plank and row steady on both sides. A bench takes some of the bracing work out of a one-arm row, so it suits practice with a heavier load.
Three common renegade row mistakes
| What you notice | What to adjust |
|---|---|
| The hip on the rowing side rotates up. | Widen your feet, use less weight and shorten the row until your hips stay steady. |
| Your lower back sags. | Press through your supporting arm and tighten your glutes. Drop to your knees if needed. |
| The supporting dumbbell wobbles. | Reset your position. Check that both dumbbells sit flat on a firm, level surface. |
Which dumbbells suit renegade rows?
Two dumbbells of equal height with flat faces give you a stable base. Hex heads rest on a flat side. If your dumbbells are round or unstable, keep your supporting hand on the floor. Test the setup before your first row.
Hex Dumbbell
Example 2 × 5 kg for CHF 30
The rubber-coated hex heads have flat faces. In the shop, choose a pair and the weight per hand. The example price was checked on 9 November 2026. Choose a weight you can row in a steady plank.
Choose your pair and weightFrequently Asked Questions
Which muscles work during renegade rows?
Your back and elbow flexors pull the dumbbell. Your abs, glutes and supporting shoulder keep your body steady while you row on one side.
How wide should I set my feet?
Start a little wider than shoulder width. If your hips twist, widen your feet or use less weight. A narrower stance needs more trunk control.
Does a renegade row include a push-up?
The version here uses two rows in a high plank, one per side. Adding a push-up between rounds combines a press with a pull.
Can I do renegade rows with one dumbbell?
Yes. Plant your free hand on the floor beneath your shoulder and do all your reps on one side first. Reset your plank before switching the dumbbell to the other hand.
Technique reference
The American Council on Exercise demonstrates the push-up combination. The row from the high plank follows the same movement shown above.
American Council on Exercise · Renegade RowFind a stable pair of dumbbells
Start with a weight you can lower back into a steady plank after every row.
Choose a suitable dumbbell pair