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Renegade Row exercise guide showing 4 movement steps using dumbbell pair
Renegade Row exercise guide showing 4 movement steps using dumbbell pair
Back4 steps•6s movement guide

Renegade Row exercise image and instructions

See how to do Renegade Row in a clear 4-step exercise image with concise instructions. Focus: mid back and transverse abdominis using dumbbell pair.

#abs&core#back#bilateral#compound#corestabilizers#dumbbellpair#equipment#floorsupportedhighplank#hipflexors#midback#repetition#transverseabdominis
Read the detailed Renegade Row tutorial →

Short instructions

How to do Renegade Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Renegade Row support with dumbbell pair, brace the trunk, set the shoulders away from the ears, and begin with controlled shoulder blades.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and draw the elbows along the declared row path, retracting the shoulder blades without shrugging or extending the lower back.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower or reach the arms forward slowly until the shoulders return to the starting position without collapsing.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Renegade Row setup, maintain controlled joint alignment, and stop if the movement causes pain.

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