Renegade Row

Primary muscle

Back

Also works

Core, Biceps

Pattern

Horizontal Pull

Equipment

Dumbbell, Floor Mat

Level

Intermediate

Type

Single-side (unilateral)

Coaching cues

Push-up position on dumbbells. The challenge is keeping your hips from twisting — hold them perfectly level and row one arm at a time.

Orion Coach programs the Renegade Row for you. Sets, reps, and load that adapt to your recovery, in real time.