Renegade Row
Renegade Row trains 7 of the 18 muscle groups Full Coverage tracks: Abs 70%, Mid-back / traps 65%, Lats 55%, Obliques 55%, Triceps 35%, Forearms 30%, Front delts 25%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Set two dumbbells on the floor about shoulder-width apart and take a push-up position gripping them.
- Widen your feet - the wider they are, the more stable you will be.
- Brace your stomach and squeeze your glutes so your hips do not rotate.
- Row one dumbbell to your ribs, keeping your hips square to the floor, then set it down and switch.
- If your hips twist as you row, widen your feet or go lighter. The anti-rotation is the exercise.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Abs 70%
- Mid-back / traps 65%
- Lats 55%
- Obliques 55%
- Triceps 35%
- Forearms 30%
- Front delts 25%
How it compares
Compared with the Kettlebell Renegade Row, it loads Front delts 25 points higher, Forearms 5 points lower. Compared with the Turkish Get-Up, it loads Side delts 55 points lower, Glutes 40 points lower, Front delts 40 points lower.
Other ways to train this
Other exercises for the Abs
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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