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Renegade Row

A rowing movement performed from a plank position, combining a single-arm row with significant core anti-rotation demand.

Setup

Set up in a plank position, hands gripping dumbbells. Feet wider than a standard plank for added stability, body in a straight line.

Movement

Row one dumbbell up toward your hip. Keep your hips and shoulders as level and stable as possible. Lower with control. Place the dumbbell back down before switching to the other arm.

Return

Maintain a stable plank throughout. The core's job to resist rotation is constant, not just during the row itself.

Common Mistake to Avoid

Letting the hips rotate toward the rowing side. If your hips twist significantly, the core isn't yet strong enough to control the movement safely at this load.

Equipment Dumbbells
Primary Muscles Back (lats, rhomboids), core (anti-rotation)
Secondary Muscles Shoulders, triceps

Why it matters

Rowing one dumbbell while supporting your body in a plank position on the other hand and your feet demands the core to resist rotation throughout the entire movement, combining a back exercise with a significant stability challenge. It's a demanding, advanced movement that should only be attempted once both rowing and plank strength are well established.

How to do it

  1. Set up in a plank position, hands gripping dumbbells. Feet wider than a standard plank for added stability, body in a straight line.
  2. Row one dumbbell up toward your hip. Keep your hips and shoulders as level and stable as possible.
  3. Lower with control. Place the dumbbell back down before switching to the other arm.
  4. Maintain a stable plank throughout. The core's job to resist rotation is constant, not just during the row itself.

Common mistakes

  • Letting the hips rotate toward the rowing side. If your hips twist significantly, the core isn't yet strong enough to control the movement safely at this load.
  • Using a stance that's too narrow. A wider foot stance provides more stability against the rotational pull of the row.
  • Attempting this before both plank and rowing strength are solid. This combines two demanding skills — build each independently first.
  • Using dumbbells too heavy to control without excessive rotation. Lighter weight with strict, stable form is more valuable than heavier weight with significant hip rotation.

Sets & reps by level

Beginner

Not applicable — build foundational plank and rowing strength first.

Intermediate

3 sets of 6–8 reps per side with light dumbbells, prioritizing a stable plank.

Advanced

3–4 sets of 8–10 reps per side at a more challenging weight, strict stability throughout.

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