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Renegade Row — back compound exercise in the LIFTAG library

Renegade Row

Compound · Weight × reps

Use stable, flat-sided dumbbells and take a wide-foot plank with one hand on each handle. Avoid rolling dumbbells, twisting hard, or letting the hips sag as fatigue rises. Widening the feet or performing the row from the knees reduces the anti-rotation demand; choose loads light enough that the plank remains organized rather than treating the row as a maximal pulling exercise.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Renegade Row.

FOUND ON THESE MACHINES

HOW TO DO RENEGADE ROW

  1. Press one dumbbell into the floor while rowing the other toward your lower ribs, then place it down gently and switch sides.
  2. Keep your body in a long line and pelvis mostly square.

FREQUENTLY ASKED QUESTIONS

Open Renegade Row in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

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