Back · Resistance Band
Resistance Band Renegade Row
How to do the resistance band renegade row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Anchor a resistance band low in front of you and set up in a plank gripping a handle in each hand with feet wide for balance. Row one handle toward your hip while stabilising with the other arm, keeping your hips square, then lower and alternate sides.
- 1Feel your lats and upper back working while your core prevents your hips
- 2from rotating
- 3Pull the handle toward your hip and squeeze your shoulder blade in
- 4Keep your feet wide and your plank solid throughout
Common mistakes
- Do not let your hips sway or your lower back sag during the row
- Avoid using momentum or twisting your torso to lift against the band
- Do not rush; maintain a strong plank and controlled pull
Muscles worked
The resistance band 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
Kovo programs the resistance band 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 June 2026.