Back · Dumbbell
Renegade Row
How to do the renegade row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1Set up in a plank with hands on dumbbells; row one weight toward your hip while stabilising with the other arm
- 2You should feel your lats and upper back working while your core prevents your hips from rotating
- 3Alternate sides and keep your feet slightly wider for better balance
Common mistakes
- Don't let your hips sway or your lower back sag during the row
- Avoid using momentum or twisting your torso to lift the weight
- Don't rush; maintain a strong plank and controlled pull
Muscles worked
The renegade row mainly works the lats and mid traps, with the biceps, upper abs, forearms, obliques, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- GlutesMinor
Renegade Row strength standards
See how your renegade row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM40 lb
Silvere1RM67.5 lb
Golde1RM102.5 lb
Platinume1RM140 lb
Diamonde1RM162.5 lb
Champione1RM182.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the renegade row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.