Exercise
Resistance Band Renegade Row
The Resistance Band Renegade Row builds upper-back strength and core stability through controlled unilateral pulling.
Resistance Band Renegade Row
The Resistance Band Renegade Row combines a plank position with a single-arm rowing motion, creating a demanding exercise that challenges both strength and stability. By integrating resistance band tension with anti-rotation control, this movement targets the upper back while forcing the core to work continuously to maintain alignment.
Unlike traditional renegade rows with dumbbells, the resistance band introduces variable tension throughout the pull. This increases muscular engagement as the band stretches, encouraging smooth, controlled movement and reducing reliance on momentum. The result is greater time under tension for the lats, upper back, and shoulders, paired with significant core activation.
Because the body must resist twisting during each repetition, the Resistance Band Renegade Row is especially effective for developing unilateral strength and improving trunk stability. It reinforces proper scapular control while training the core to stabilize under asymmetrical load: an essential skill for both athletic performance and everyday movement.
This exercise fits well into strength, functional training, and conditioning routines. It’s easily scalable by adjusting band resistance, stance width, or tempo, making it suitable for a wide range of fitness levels while remaining joint-friendly and highly effective.
How to Perform the Resistance Band Renegade Row
- Set up a resistance band by securing it under both hands as you position yourself in a plank position with hands directly under shoulders.
- Engage your core and squeeze your glutes to maintain a straight line from head to heels, ensuring your hips don't sag or pike up.
- Grip the resistance band handle with one hand while maintaining the plank position with the other hand firmly on the ground.
- Keeping your elbow close to your body, exhale as you pull the resistance band up in a rowing motion until your elbow passes your torso.
- Maintain a neutral spine and resist rotation by keeping your hips square to the floor throughout the movement.
- Slowly lower the resistance band back to the starting position while inhaling, controlling the descent against the band's resistance.
- Complete all prescribed repetitions on one side before switching to the other arm, or alternate arms if instructed by your program.
- To increase stability, widen your feet slightly or adjust band tension by changing your grip position on the band.
Important information
- Keep your shoulders pulled back and down away from your ears to protect your neck and maintain proper form.
- If you feel excessive strain in your lower back, decrease the resistance or modify to a kneeling position until core strength improves.
- Focus on pulling with your back muscles rather than just your arm to maximize engagement of the latissimus dorsi and rhomboids.
- Maintain a consistent breathing pattern throughout the exercise, never holding your breath during the exertion phase.
FAQ - Resistance Band Renegade Row
The Resistance Band Renegade Row primarily targets your latissimus dorsi (lats), rhomboids, and trapezius muscles while engaging your shoulders and arms. Your core muscles—including the rectus abdominis, obliques, and transverse abdominis—work overtime as stabilizers throughout the movement.
Beginners can start with a lighter resistance band and perform the exercise from knees instead of toes. For more challenge, advanced lifters can use a stronger band, position hands wider on the band for increased tension, or add a push-up between each row.
The three most common mistakes are rotating the hips excessively during the row, sagging in the lower back, and pulling with the arm only instead of engaging the back. Focus on keeping your body parallel to the floor with hips square, and initiate the pull by retracting your shoulder blade.
Incorporate Resistance Band Renegade Rows 2-3 times weekly with at least 48 hours between sessions to allow your muscles to recover. Since this is a compound movement that taxes multiple muscle groups, limit yourself to 2-3 sets of 8-12 repetitions per side within your upper body or full-body training days.
While the exercise can strengthen core stabilizers that support the lower back, those with existing back problems should approach with caution. Start with modified versions (from knees) and focus on maintaining a neutral spine throughout the movement. Consider consulting a physical therapist before adding this exercise if you have chronic back pain or injuries.
Resistance Band Renegade Row
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