Renegade Row
The renegade row combines a plank hold with alternating single-arm dumbbell rows, training anti-rotation core stability and unilateral back strength simultaneously. It transfers directly to HYROX farmers carry and sled pull stations.
Movement and technique
A renegade row combines a high-plank position with an alternating dumbbell row. Keep hands and feet on a stable surface, use a load that permits control, and row one implement while resisting unwanted trunk rotation. A wider stance can increase the base of support. Stop or regress if wrist, shoulder or back symptoms occur.
ACSM resistance-training position stand 2026 · ACE dumbbell renegade row exercise library · Calatayud et al. push-up muscle activation
Programming and limits
The exercise trains a rowing action while the trunk and supporting arm maintain position. Muscle contribution and difficulty change with stance, load, tempo and whether a push-up is added. It can be one resistance-training option, but no fixed dumbbell mass is correct for everyone and it does not guarantee better carries, injury prevention or faster HYROX® performance.
ACSM resistance-training position stand 2026 · ACE dumbbell renegade row exercise library · Calatayud et al. push-up muscle activation
FAQ
Must the hips stay completely still?
Limit unwanted movement while breathing and keeping control; perfect immobility is not a test result.
ACSM resistance-training position stand 2026 · ACE dumbbell renegade row exercise library · Calatayud et al. push-up muscle activation
How heavy should I go?
Use a load that permits the intended plank and row technique.
ACSM resistance-training position stand 2026 · ACE dumbbell renegade row exercise library · Calatayud et al. push-up muscle activation
Can I add a push-up?
Yes, but it changes the exercise and its loading.
ACSM resistance-training position stand 2026 · ACE dumbbell renegade row exercise library · Calatayud et al. push-up muscle activation
Add renegade rows to your HYROX® training plan with Repz - the complete exercise database for hybrid athletes.
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