Renegade Row

The renegade row builds serious abdominal and upper-body strength that will particularly develop the core.

Primary Muscle Abdominals
Secondary Muscle(s) Biceps, Triceps, Back, Chest
Difficulty Intermediate
Optional Kettlebell, Dumbbells

Introducing the Renegade Row

The renegade row is a highly effective upper body strength exercise that focuses on development of the abs and core due to the amount of stabilisation effort required.

This exercise generates some serious isometric ab contractions that not only develops the abdominals but will have carry-over strength benefits into other weight training exercises any many of the big lifts. 

How to perform the Renegade Row

With your right hand, push hard into the ground while pulling the weight to the waist with your left. Lower the weight slowly and with control. Repeat on the other side.
  1. Place two dumbbells or kettlebells about shoulder-width apart on the floor and assume a push-up position with hands on the handles.
  2. Push hard into the ground with one hand (keeping elbow locked) whilst simultaneously pulling the weight to your waist with the other hand. 
  3. Lower the weight back to the starting position under control.
  4. Repeat but alternating the lifting arm.


  • The Renegade Row can be performed with kettlebells or dumbbells. If using dumbbells it's best to use the hex shaped versions so that they don't roll.
  • Keep the core body engaged and form tight.
  • You must perform these on a flat, stable surface. 

Beginning the Renegade Row

If the exercise is too difficult try moving the feet further apart when performing the row. You can bring them closer together as you gain strength.

If you're just starting out and struggling with this movement try beginning with the plank exercise first - a similar isometric ab exercise. You can then progress to the renegade row using bodyweight only.

Renegade Row Variations

  • Kettlebell renegade row
  • Dumbbell renegade row
  • Renegade Row Push-up Combo: Introduce a push-up between each row repetition for increased difficulty.


Always consult your GP before undertaking any form of weight loss, fitness or exercise.