Renegade Row : How To, Mistakes, Benefits & Alternatives

Do you want to strengthen muscles and build upper body fitness? Inevitably, most people want this, and there is no doubt that you are one of them, but did you know that the Renegade row is one of the simple exercises that will make a huge difference in the level of muscle endurance, as well as efficiently improving the fitness of the upper body? Yes, that’s exactly what you’ll get with this exercise.

Also, the Renegade Row is one of the exercises that does not require going to the gym or a lot of equipment, and you can get a tremendous strength training in your bedroom only, many people have improved their fitness after incorporating the Renegade rows into their exercise routine, and there is no doubt that it will work with you with the same efficiency and you will get to satisfactory results.

In this post, we will get a lot closer to the Renegade row, and we will try to understand how it works and how to target your muscles with this exercise and get a good workout. We will also learn about the mistakes and provide advice from a specialized trainer to improve your performance. We will also learn about the best alternatives to the Renegade row exercise, which can be Rely on it to develop upper body fitness.

Let’s continue together!

What is a renegade row ?

The Renegade Row is a type of exercise commonly performed as part of a full-body training routine. It involves using dumbbells to perform a push-up position row where the athletes pull one dumbbell off the floor while stabilizing with the other hand on the floor.

This exercise is particularly relied upon to develop core stability and upper body strength as well as to improve balance. It is compatible with any fitness level and everyone can do it. It may be an effective exercise that will stimulate your muscles to integrate more with the rest of the exercises.

What muscles does a renegade row work ?

The Renegade Row is an exercise that targets many muscles in the upper body, and the most important areas that are strongly targeted are the back, shoulders, and core. Here is how these muscles are targeted:

Back muscles:

The Renegade exercise targets the upper and middle back muscles, including the rhomboids, traps, and lats muscles. These muscles work while pulling the weight to the side of the stem, pressing it back with each repetition, and also working to stabilize the body during the movement.

Shoulder muscles:

Also, the shoulder muscles are targeted, especially those in the circular shape of the shoulder, and we are talking here about the anterior deltoid and the middle deltoid, so that these muscles work in the phase of push-up and row.

Core muscles:

Also, the core muscles are among the muscles that are highly targeted and remain burning throughout the exercise because the core is integrated with the movement all the time because the Renegade row requires the highest degree of stability and control. 

That is why the Rectus Abdominis (6 pack muscles), obliques, and Transverse Abdominis work and are engaged throughout the exercise and helps you maintain proper form and reduce the possibility of injury.

Arm muscles:

The arm muscles are targeted, but in a secondary way, so that the triceps muscles can be put under the pressure of the exercise if you lowered the weight slowly and extend your arm well, as well as the biceps muscles can work while lowering the weight slowly so that the brachialis acts as a brake, and this occupies your entire arm.

How to perform renegade rows correctly

As we mentioned previously, the Renegade Row exercise is an exercise that suits everyone and can be done professionally after a few attempts, so you must follow the instructions below in order to learn the correct technique and form so that you can get a successful and effective exercise.

Equipment needed : Pairs of dumbbells

• Start in a high plank position with your hands holding two pairs of dumbbells and keep your fists shoulder-width apart.

• Engage your core well and try to keep your back straight with your hips and lower body (stay like a steady board).

• Now shift your weight onto your left hand and row the right dumbbell towards your ribcage by bending the elbow and pulling it back and trying to keep your elbow at the side of your body.

• Lower the dumbbell to the previous position, shift your weight onto the right hand, then row the left dumbbell to your ribcage.

• Try to keep your shoulders and hips as stable as possible throughout the exercise.

Pro tip for improving performance with the Renegade Rows:

In order to improve performance with this exercise, it is necessary first to maintain proper technique and form, starting from placing your shoulders directly above your wrist while doing a high plank.

Then pass to the hips and the core, it is necessary to maintain straightness and tighten the core well, as well as not to allow the hips to sag, rotate to the sides, especially while rowing the weight so that many people rotate their body to the side completely, and this is a mistake, you must pull the weight with your arm only and press your lats back without allowing your back or shoulders to rotate.

Good breathing also plays a role in improving the quality of the exercise, so try to take a deep breath when you lower the weight and when you row it up.

Then, finally, you will think about increasing the intensity of the exercise after you gain some fitness, so that you can start with a few repetitions at first, then increase the repetitions gradually, and the same for sets

Common mistakes to avoid during renegade row exercise

We always point out that making mistakes during the exercises will not benefit you and can expose you to injury, and mistakes usually reduce the quality of the exercise significantly, but if you avoid making these common mistakes, you will be able to do the Renegade row exercise more professionally.

The first mistake is swinging.

This is one of the biggest common mistakes that many beginners cannot overcome and therefore they cannot maintain a proper form so that they swing the hips or shoulders while doing the rows, this mistake makes you lose focus on targeting the muscles and reduces the quality of the exercise, as it can put pressure It is unnecessary on your joints so try to avoid it and try to stay as still as possible.

Allowing the hips to sag:

This is also a mistake that reduces the quality of the exercise and puts you in a weak position as well as putting unnecessary pressure on the lower back, so this exercise can be controlled by keeping the hips straight with the back and lower body throughout the exercise.

Rotating the shoulders:

Many beginners tend to roll their shoulders completely upward while rowing the weight, and this makes you put stress on your shoulders, and more than that, you do not allow the exercise muscles to integrate properly with the exercise.

So try to keep your shoulders down and back throughout the exercise and imagine that you are pinching your shoulders from behind as you pull the weight into your ribcage.

Rushing throughout the exercise:

Rushing is often the result of trying to impress yourself with the number of repetitions you will do, or as a result of trying to finish the repetitions quickly, but rushing can make you lose the correct form, and therefore you may commit most of the common mistakes that I mentioned.

Try to take your time to work your muscles well and keep the target muscles under the pressure of the exercise at all times and try to control the weight and stay in a stable position and focus on squeezing the shoulder blades and engaging your core throughout the movement.

Read coach guidances to improve performance with renegade rows

What are the benefits ?

• The Renegade Row helps strengthen the core muscles.

• You can improve overall upper body muscle strength and improve performance with other strength exercises.

• It increases stability and balance and helps you develop these skills.

• Reduces the risk of injury to the shoulder joints and back.

• It develops your fitness level and stimulates your muscles to grow and gain muscle mass.

Deep renegade row benefits

How to incorporate renegade row exercise to your workout routine?

In order to incorporate the Renegade Row into your training routine, first you will need to create a simple workout routine that will contain this exercise as well as the rest of the exercises, so that it can be used in upper body strength training as well as cardio training.

• Example: You can do 3 sets of 10 to 12 repetitions of the Renegade row, followed by regular push-ups, lunges, squats, or other exercises that target the upper or lower body.

You can also add this exercise to a circuit style workout if you want to get a more challenging and effective workout.

How to combine renegade rows with other exercises

A Renegade Row can be added to the rest of the exercises as usual, as if you are doing row exercises or doing a lat pulldown exercise during strength classes for the muscles of the upper body, and it can be done during classes that target the entire body, so here is an example of strength training:

Warm up:

• Do some 5- to 10 of light cardio or some dynamic stretching.

Strength training

• Renegade Row: 3 reps / 10 reps on each side.

• Dumbbell goblet squat: 3 reps / 12 reps.

• Dumbbell bench press: 3 reps / 10 reps.

• Reverse lunges with dumbbells: 3 reps / 12 reps.

• Plank: 3 reps / 30 seconds to 60 seconds.

cool down

• Stretching and foam rolling

3 Best alternatives to do instead of renegade row exercise

Sometimes you need to rely on some alternatives in order to replace a specific exercise, and it is necessary that the alternatives target the same muscles but differ in terms of performance as well as equipment. The alternatives are powerful to challenge the muscles and develop them constantly, so here are the best alternatives that can be done instead of doing the Renegade Row :

Bent over rows :

Bent over row is one of the most powerful exercises that can be relied upon to target the same muscles that you target with the Renegade row. This exercise works very efficiently and works to strengthen the lats muscles, upper back, as well as biceps well and helps you build a strong physique and improves your performance well.

How to do:

• First, stand up and spread your feet shoulder width apart.

• Hold a barbell or dumbbell in front of you.

• Bend forward until your back is almost parallel to the ground. (keep your back straight)

• Then start pulling the weight towards your ribcage and contract the back muscles well, then lower the weight again and extend your arms well.

Inverted rows (Bodyweight) :

This is also one of the powerful alternatives, which works as well as the Renegade row or more, where you use your body weight to pinch your back muscles. It is excellent at the level of strengthening and exhausting the muscles. It is also a challenging exercise for you and makes you test your grip strength, as well as the strength of the entire upper part of your body.

How to do:

• Imagine that you are going to do a push-up, but this time you are lying under a Barbell TRX.

• Grab the bar with an overhand grip (palms facing up).

• Keep your body straight, extend your feet apart, and keep your chest below your wrists and try to hold the bar with straight arm at the top of each rep throughout the exercise.

• Then start pulling yourself towards the bar until your chest is close to your fists.

• Slowly lower until you are in the previous position, then repeat again and so on.

Seated rows with resistance band:

This is also one of the strong alternatives that only needs a resistance band, and you can get wonderful strength training anywhere. 

It works almost with the same efficiency depending on the intensity of the exercise and the resistance provided by the band, which can be increased or decreased according to desire and the target muscles remain the same. And it may feel like training on a cable machine, especially if your muscles interact well with the resistance of the band.

How to do:

• It’s easy, first get a resistance band.

• Sit on the ground and keep your feet straight in front of you.

• Wrap the band around your feet and pull the two handles of the band towards you, and the band should be well taut.

• Keep your back straight and your chest pushed forward and tighten the core well.

• Then start pulling the band up to your ribcage and pinch the shoulder blades together with each repetition.

FAQ

Is the renegade row a beginner-friendly exercise ?

If you are going to do a renegade row holding a couple of dumbbells, this may be difficult for beginners because you will need to stay balanced and at the same time you must have strong fists, so this may be suitable for someone who is at an intermediate level.

But beginners can do this exercise by holding a dumbbell with only one hand and keeping the other hand on the ground in order to ensure balance, then you can alternate the dumbbell between your hands and do the same.

Can I do renegade rows everyday?

Doing the same exercise every day is not recommended and may lead to overtraining and your muscles may be fatigued and damaged so try to allow your muscles to rest and recover from 24 to 48 hours depending on the intensity of the exercises and it is good to do Renegade Row of 2 to 3 times a week.

Is renegade row good for abs?

We can’t say that it will make you have 6-pack abs, but it can help strengthen the abdominal area and core, and it can be effective along with some ab exercises such as crunches and Russian twists.

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