Renegade Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders, core. Equipment: dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Get into a push-up/plank position with a dumbbell in each hand.
Spread your feet slightly to keep your body balanced and straight.
Pull one dumbbell up toward your hip, driving your elbow back.
Keep your hips fixed without rotating, and squeeze your back.
Lower the dumbbell and repeat with the other arm.

Coaching tip

Hold a plank position with your hips stable and pull the dumbbells up one at a time.

Caution

Skip this move or ask a professional first if you have pain or an injury in: wrist, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Pull-Up, Chin-Up
Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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