Renegade Rows
How-To Guide & Brutal Variations
One of the hardest rows on the planet. Hits lats, rhomboids, biceps and core in one movement.
Pick ONE version below — not all. Standard is the renegade row with dumbbells. Scale up or down as needed.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Renegade Row | 3–4 | 8–12/side | Plank Bird-Dog Row | Kneeling Single-Arm DB Row | Renegade Row + Push-Up (no rest) |
Renegade Row – Primary Instructions
- Start in high plank, hands on dumbbells, feet wide for stability.
- Brace core like you’re about to take a punch.
- Row one dumbbell to hip while keeping hips perfectly square.
- Pause 1 second at top — feel the squeeze.
- Lower slowly (3-sec eccentric). Alternate sides.
- If hips twist, drop to knees or lighten the load.
If too hard right now: Drop to knees and row one arm at a time, or use very light dumbbells (5–15 lb).
Spartan Mode: After each row, immediately do a push-up — no rest between movements. Full set per side.
Pro Tip: Use hex dumbbells so they don’t roll → these are the exact ones I use.
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