Exercise · form guide
Renegade Row
- Primary muscle
- Lats
- Also works
- Core, Triceps, Anti-Rotation
- Equipment
- Dumbbells (Pair)
- Difficulty
- Intermediate
Tempo
2-1-1-1 · slow row, no hip twist
The hips must stay locked square to the floor. If they rotate, drop the weight.
Sets & reps
General programming defaults by goal — not specific to this lift. Pick the row that matches yours.
| Goal | Sets | Reps | RPE | Rest |
|---|---|---|---|---|
| Strength | 4–6 | 3–5 | 8–9 | 3–5 min |
| Hypertrophy | 3–5 | 8–12 | 7–9 | 90–120 s |
| Endurance | 2–4 | 15–25 | 6–8 | 45–60 s |
Form
Cues
- Plank on DBs, feet wide for stability
- Row one DB to the hip, slow and controlled
- Free hand presses into the floor for balance
Common mistakes
- Hips twisting on each row
- Pulling too fast and losing the plank
Injury notes
Wrist pain → use neutral-grip DBs.
Progression
Narrow the feet for harder anti-rotation, or add a push-up between rows.
Indian gym reality
Most Indian commercial gyms cap dumbbells at 30–40 kg. If you outgrow the rack, switch to barbell variants or ask the gym to add heavier pairs — most owners will if 3–4 members request it.
If your gym doesn't have this equipment
- If the rack tops out, do 1½ reps or paused reps at your heaviest pair to raise the stimulus without raising the load.
Home & hostel version
Pull-ups from a doorway bar (₹500 on Amazon) are the single best home back exercise. Add a resistance band assist if you can't hit 5 clean reps.
Nutrition & recovery around this lift
Isolations recover fast — 24 hours is usually enough. You can hit the same muscle again the next day with a different exercise. For an Indian lifter, land 30–40g of protein within 90 minutes of finishing — 200g paneer, 4 whole eggs, 150g chicken, or a whey shake all work.
Frequently asked
What muscles does Renegade Row work?
Primarily Lats · Core · Triceps · Anti-Rotation. Load and rep range shift the emphasis — heavy triples bias the primary mover, sets of 12+ bring more of the secondaries in.
How many sets of Renegade Row per week?
For hypertrophy, 10–20 direct working sets per week across all exercises for that muscle. This exercise usually contributes 3–8 of those sets, depending on where it sits in your program.
What if I'm training at home in India?
See the home & hostel version above. Bodyweight variants of every major pattern exist and progress for months if you're intentional about it.
How often should I do Renegade Row?
Most intermediates do best with 2× per week frequency on any given lift — one heavier session and one lighter, or two matched sessions with different rep ranges. Beginners can add a third if recovery holds up.
Get Renegade Row programmed for you
bodyBot builds your split with the right sets, reps and progression for your goal.