Exercise · Form & cues
Renegade Row — form guide
Lats · 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.
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.