Weight Lifting, Weight Training, Bench Press & Bodybuilding
Weight Lifting Workouts Muscle Stories Weight Training Build Muscle Muscle Building Strength Training Fitness Pics Discount Supplements Fitness Equipment Health and Fitness Links
February 1, 2023

Back Exercise: Renegade Rows

Renegade Rows Exercise Example VideoPrimary Muscle

Rhomboids (Back)

Secondary Muscles

Abdominals (core), Biceps

Equipment Needed

Two dumbbells

Mechanics Type


Proper Exercise Technique

This back exercise has the added benefit of strengthening your abdominal core and boosting your stamina. Grasp two dumbbells-hexagon ones if possible-and position yourself as though you were going to do wide grip push-ups.

But instead of placing your feet close together, spread them wider than shoulder width apart. Move into the 'up' push-up position. Your legs should be straight and your butt should be slightly raised. Once in position, raise one of the dumbbells up in a rowing motion, just like you do for a one-armed row.

Maintain the other arm in the same position, keep your back straight and stop when your elbow is just past your back. Pause for a one-count, return to the start position and perform the same movement using the other arm.

Renegade Rows Exercise - Start Position

Renegade Rows Exercise video exercise

Renegade Rows Exercise - Finish Position

Renegade Rows Exercise

Renegade Rows Back Exercise Video


2 Unique Ways To Build Muscle Faster

muscle building tips



Return to the Exercise Database - Exercise Video Guide

More Cardio Exercises

More Back Exercises

More Rhomboid Exercises

More Dumbbell Exercises



Natural Bodybuilding | Growth Factor-1 | Discount Bodybuilding Supplements | Gain Weight Fast | Big Arms | How To Get Ripped
Weight Lifting Programs | Weight Lifting Equipment | Weight Training Articles | Weight Lifting Workouts | Workout Routines
Bench Press Routine | Bench Press Workout | Increase Bench Press | Bench Press Records | Bench Press Chart
Lean Body Mass | How To Run Faster | Bodybuilding Tips | Athlete Celebrity Interviews | Muscle Growth Stories
Muscular System | Healthy Bodybuilding Recipes | Muscle Man | Female Bodybuilders | Weight Lifting Exercises
Powerlifting | Dumbbell Exercise | Muscle Bodybuilding T Shirts | Vince Gironda | Vince Delmonte | Jennifer Nicole Lee
Weight Lifting Accessory | Football Strength Workout | Strongman Training | Weight Lifting Belts | Mike Geary
Bench Press | Fitness Links | How To Gain Weight Fast | Strength Blog | Build Muscle Fast | Workout Reviews | Workout Videos
Weight Lifting & Weight Training Tips For Building Muscle Strength
Fitness Models | Strongman | Muscle Building Nutrition | Muscle Growth | Muscle Building Experts

Supplements: Testosterone Booster | Super Fat Burner | Beta Alanine | Creatine Caps | Nitric Oxide NO2 | Muscle Building Supplements | Post Workout Supplement

Articles: Bench Press Tips | Supplement Reviews | Muscular Strength | Bodybuilding Nutrition | Fitness Health | Muscle Building
Fat Loss Tips