Unlock Your Strength: Master the Renegade Row Muscles Worked!

The renegade row is an intense exercise that works multiple muscles in your body, including the core, arms and back. If you’re looking for a way to take your strength training routine to the next level while also building muscle mass then look no further than this versatile exercise. Renegade rows work many of the same muscles as traditional exercises like pull-ups or bent over rows but with increased complexity. This article will explore what specific muscles are worked by performing a renegade row, its benefits and various variations so you can make sure it’s tailored perfectly to fit your fitness goals.

Renegade Row Muscles Worked

Muscles Worked by Renegade Row

It works a variety of muscles, including the primary, secondary, and stabilizing muscles. Knowing which muscles are engaged during this exercise can help you understand how to get the most out of it.

Primary Muscles:

The primary muscle groups used in a renegade row are the lats (latissimus dorsi), rhomboids, traps (trapezius), and pecs (pectoralis major). These large muscle groups provide power and stability when performing the exercise. They also help to keep your torso upright while rowing with one arm at a time.

Secondary Muscles:

Secondary muscle groups that are worked during a renegade row include the biceps brachii, triceps brachii, deltoids (shoulders), rotator cuff muscles (shoulder stabilizers) and core musculature such as rectus abdominis (abs) and obliques. All these smaller muscle groups work together to stabilize your body while performing each rep of the movement.

Stabilizing Muscles:

Stabilizing muscles like glutes, hamstrings, calves, quads etc., play an important role in maintaining balance throughout each repetition of the renegade row by providing support for your lower body as you move from side-to-side between reps or switch arms mid-set. Additionally they also help protect your spine from injury by helping you maintain proper form throughout each set.

Overall, engaging all these different muscle groups will not only build strength but also improve posture and balance, making it an effective full-body workout that can be done anywhere with minimal equipment needed.

The renegade row is an effective exercise for targeting multiple muscle groups, including the primary muscles of the back and shoulders, secondary muscles of the chest and arms, as well as stabilizing muscles throughout your body. By engaging these muscle groups with this exercise, you can reap a variety of benefits to improve your overall strength and fitness.

Benefits of Renegade Row

It works the primary muscles of the back, chest, shoulders, arms, and core. Additionally, it provides a number of other benefits that can help improve overall fitness levels.

Core Strength and Stability:

The renegade row requires you to maintain a plank position while performing rows with one arm at a time. This engages your core muscles in order to stabilize your body during the movement. As you become more proficient with this exercise, you will be able to hold the plank position longer as well as increase the weight used for each rep. This will result in increased core strength and stability which can carry over into other exercises such as squats or deadlifts.

Renegade rows also require balance due to having one arm raised off of the ground while rowing with the opposite arm. This helps develop coordination between both sides of your body, which can lead to improved posture when standing or sitting upright for extended periods of time throughout daily activities or workouts alike. Additionally, this exercise works both sides equally, so that neither side becomes too dominant over another; resulting in better balance overall when transitioning from one activity to another without feeling lopsided on either side due to muscle fatigue or weakness.

The Renegade Row is an excellent exercise for developing core strength and stability, improved posture and balance, as well as increased upper body strength and endurance. To further challenge your workout routine, there are several variations of the Renegade Row you can explore.

Exercise Variations for Renegade Row

The Renegade Row is a great exercise for building upper body strength and stability. It targets the muscles of the back, chest, shoulders, arms, and core. To increase difficulty level or target specific muscle groups, there are several variations of this exercise that can be used.

Single Arm Renegade Row:

This variation involves performing one arm at a time while keeping your torso stable throughout the movement. Start in a high plank position with your feet shoulder-width apart and hands slightly wider than shoulder-width apart on the floor. Brace your core to keep your spine neutral as you row one arm up towards your rib cage while maintaining tension in both arms and legs throughout the entire movement. Slowly lower it back down to starting position before repeating on the other side.

Begin by getting into a high plank position with feet hip-width apart and hands slightly wider than shoulder-width apart on the floor. Brace your core to maintain spinal neutrality throughout each rep, then row one arm up towards your rib cage while keeping tension in both arms and legs before lowering it back down to starting position. Repeat this process with the opposite arm until desired reps are completed for each side or set is finished, depending on what type of workout you’re doing at that moment.

These variations of the Renegade Row can be used to target different muscle groups, challenge your balance and stability, and add an extra layer of difficulty. Now let’s explore alternative exercises that will help you build strength while still focusing on the same muscles worked in a Renegade Row.

Alternative Exercises for Renegade Row

Renegade rows are a great exercise for building upper body strength and core stability. However, if you’re looking to mix up your routine or challenge yourself further, there are plenty of alternative exercises that can help you achieve the same results.

Bent-Over Rows with Dumbbells or Barbells:

Bent-over rows work the same muscles as renegade rows but in a different way. To perform this exercise, stand with your feet shoulder width apart and bend at the waist until your torso is parallel to the floor. Grip either two dumbbells or one barbell with an overhand grip and pull it towards your chest while keeping your back straight and abs tight throughout the movement. Lower the weight back down slowly before repeating for desired reps.

Push-Ups With Rotation Or Reach Throughs:

Push-ups are another great alternative to renegade rows as they target many of the same muscles while also working on balance and coordination. To do push ups with rotation or reach throughs, start in a high plank position then lower yourself into a regular push up position before rotating one arm outwards so that it is perpendicular to your body (for rotation) or reaching underneath you (for reach through). Return to starting position before repeating on other side for desired reps.

Plank With Shoulder Taps:

Planks are an excellent way to build core strength which is essential when performing renegade rows correctly – making them an ideal substitute. Start by getting into a high plank position then tap each shoulder alternately without allowing any part of your body except from arms move during this motion; keep hips level throughout entire movement. Repeat taps for desired reps before returning back into starting plank position again afterwards.

These three exercises can be used interchangeably with renegade row movements in order to create more variety within workouts while still targeting those all important upper body muscles. It is important to remember proper form when doing these exercises, as otherwise there is a risk of injury instead of achieving gains.

Alternative exercises for the renegade row can be a great way to vary your strength training routine and challenge different muscle groups.

FAQs in Relation to Renegade Row Muscles Worked

Is renegade row effective?

Yes, the renegade row is an effective exercise for strength training. It targets multiple muscle groups in the upper body and core, helping to build overall strength and stability. Additionally, it can be done with minimal equipment, making it a great choice for those who are just starting out or have limited access to a gym. With proper form and technique, this exercise can help you reach your fitness goals quickly and safely.

Do renegade rows work chest?

Renegade rows can be an effective exercise for working the chest muscles. When done correctly, they engage both the pectoralis major and minor muscles as well as the triceps brachii. The movement of rowing up and down with a weight plate or dumbbells helps to strengthen these muscle groups while also providing stability throughout the core. Additionally, renegade rows help to improve posture by engaging stabilizing muscles in the back and shoulders. With proper form and consistent practice, this exercise can be beneficial for building strength in your chest area.

What is a good weight for renegade rows?

The answer to the question of what is a good weight for renegade rows depends on your fitness level and goals. For beginners, it’s best to start with lighter weights such as 5-10 lbs dumbbells or kettlebells. As you become more experienced, you can increase the weight gradually until you reach a comfortable level that challenges your muscles without causing injury. Remember to always focus on proper form when performing any exercise and adjust the weight accordingly if needed.

How many renegade rows should I do a day?

It is difficult to provide a definitive answer as to how many renegade rows one should do in a day, as this will depend on individual goals and current fitness level. Generally speaking, it is recommended that you start with 1-2 sets of 8-12 repetitions per side for each workout session. As your strength increases, you can gradually increase the number of sets and reps until you reach your desired level of intensity. Ultimately, it is important to listen to your body and adjust accordingly based on how you feel after each workout session.


The renegade row is a great exercise for working the muscles of your back, shoulders, and core. It can be used to build strength and stability in these areas while also providing an effective cardio workout. With its various variations and alternative exercises, you can find the perfect fit for your fitness level and goals. Whether you’re looking to increase muscle mass or just improve overall body composition, incorporating renegade rows into your routine will help you reach those goals faster.

If you’re looking to get stronger and tone up, the Renegade Row is a great exercise for building strength in your back muscles. Not only does it work the lats, but also works other important upper body muscles such as the triceps, biceps, deltoids and even core stability. Neat Strength provides simple resources on how to correctly perform this powerful move so that you can maximize its benefits with minimum risk of injury. Don’t wait any longer – take advantage of these easy-to-follow guides now!