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Renegade Row

Back · Horizontal pull

Generic horizontal pull demo. Follow the steps below for this exact exercise.

Horizontal pullCompoundOne side at a time

A row from a plank position on dumbbells, combining upper back work with a strong anti-rotation challenge.

Difficulty
Hard
Tracking
Measured in reps

Muscles worked

BackCoreShouldersBiceps

Equipment

Dumbbell

How to do it

  1. Set two dumbbells on the floor and take a high plank position gripping one in each hand, feet wider than usual.
  2. Squeeze your glutes and brace your core so your body is one straight line.
  3. Row one dumbbell to your hip while keeping your hips square to the floor.
  4. Lower it under control and repeat on the other side, alternating for the set.

Coaching cues

  • Widen your feet for a stable base and let your hips stay level rather than twisting.
  • Drop to your knees or use lighter weights if your hips rock with every rep.