Bent-Over Renegade Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent-Over Renegade Row is a compound strength exercise performed with dumbbells that primarily targets the traps while engaging the lats as secondary muscles. It involves hinging at the hips with a slight bend in the knees, holding a dumbbell in each hand, and rowing the weights toward the torso while maintaining a stable core and neutral spine. This movement not only strengthens the upper back and shoulders but also challenges core stability and posture, making it effective for developing both pulling strength and muscular coordination.
How to Perform
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
Hinge at your hips, keeping a slight bend in your knees, until your torso is nearly parallel to the floor.
Let your arms hang straight down from your shoulders, keeping your back flat and core engaged.
Pull one dumbbell toward your torso by driving your elbow up and back, squeezing your traps at the top of the movement.
Lower the dumbbell back to the starting position in a controlled manner.
Repeat the row on the other side, maintaining a stable torso and avoiding twisting.
Continue alternating sides for the desired number of repetitions, keeping your core tight and spine neutral throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and avoid rounding your spine to prevent injury.
Engage your core throughout to maintain stability and balance.
Focus on pulling with your traps and lats, not just your arms.
Control the dumbbell on both the lifting and lowering phases.
Avoid using momentum or jerking the weights upward.
Keep your head in a neutral position, aligned with your spine.
Do not let your torso twist when rowing each arm.
Maintain a slight bend in the knees to reduce lower back strain.
Use a weight that allows proper form over maximum load.
Breathe out while pulling the dumbbell and inhale while lowering it.
How Not to Perform
Do not round or arch your back during the movement.
Do not use momentum or swing the dumbbells.
Do not let your elbows flare out excessively.
Do not twist your torso while rowing each arm.
Do not lift weights that are too heavy to control.
Do not let your head drop or crane your neck upward.
Do not lock your knees; maintain a slight bend.
Do not neglect engaging your core throughout the exercise.
Do not rush through repetitions; maintain a controlled tempo.
Do not shrug your shoulders excessively; focus on traps activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
