How to Do Renegade Rows: Muscles Worked & Proper Form

Muscles Worked in Renegade Rows

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids
• Rotator Cuff

Secondary muscles worked:

• Biceps
• Forearm Flexors
• Abs
• Obliques

How to Do Renegade Rows

1. Start in a high plank position with your hands gripping a pair of kettlebells placed directly under your shoulders.
2. Keep your body in a straight line from head to heels, feet slightly wider than hip-width for balance.
3. Brace your core and row one weight toward your ribcage, keeping your elbow close to your body.
4. Lower the weight back to the ground with control.
5. Repeat on the opposite side, alternating sides for the desired number of reps.

Commentary

The renegade row combines a plank hold with a rowing motion, making it a challenging full-body exercise. It strengthens the upper back and arms while also demanding core stability and control to prevent rotation.