Exercise & Fitness

Best Renegade Row Alternatives

By September 12, 2022No Comments

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Renegade rows are one of the most effective exercises for building strength and size in the upper body. They are also an effective way to improve your posture and help prevent injuries.

Who Invented Renegade Rows?

Renegade rows were invented by strength coach Dan John. He created them as a way to build explosive strength in the upper body, which is essential for many sports. The exercise is also known as the ” row and press,” because it combines the two movements.

What Can I Do Instead of Renegade Rows?

There are plenty of other exercises that can help you achieve a strong and healthy back. If you can’t do renegade rows, then try doing regular rows.

Whatever you do, don’t give up on working out your back just because you can’t do renegade rows!

-Regular rows




-Lat pull-downs

renegade row alternatives

-Seated cable rows

-Bent over dumbbell rows

SUMMARY: Rows are a great exercise for your back and will help to build strength in your upper body. If you still can’t do rows, then try doing some other exercises that target your back, such as pull-ups or lat pull-downs.

And remember, even if you can’t do renegade rows right now, that doesn’t mean you never will be able to do them. Just keep working hard and eventually, you’ll get there!

Why Try Renegade Row Alternatives?

There are a few reasons why some people may not be able to do Renegade Rows.

First, the move requires a lot of upper body strength. If you’re not used to using your upper body for exercises, it can be tough to do Renegade Rows.

Second, the move also requires stability in your core and lower body. If your core and lower body aren’t strong enough, you won’t be able to hold the position required to do the exercise properly.

Finally, Renegade Rows also require a bit of coordination. If you’re not coordinated, you may find it difficult to keep your balance while doing the exercise.

If you have any of these issues, don’t worry – there are plenty of other exercises you can do to build strength and improve your coordination.

Are Renegade Rows Necessary to Build a Big Back?

There’s no question that renegade rows are one of the most effective exercises you can do for your back. Renegade rows are one of the quickest and most effective ways to build back muscles.

They target the lats, traps, and rhomboids, and can be done with either a barbell or dumbbells.

They’re also incredibly challenging, which is why many people shy away from them. But are they really necessary in order to get a strong, muscular back?

The answer is yes and no. Renegade rows will certainly help you build a strong back, but there are other exercises that can achieve the same result.

So it really comes down to personal preference.

Why Are Renegade Rows So Hard?

Renegade rows are one of the most difficult exercises you can do. They work your back, biceps, and core all at once, making them a true full-body move. And because they’re so challenging, they can be tough to master. But don’t let that discourage you – with a little practice, you’ll be nailing renegade rows like a pro in no time. Here are a few tips to help you out:

1. Start slow

Don’t try to go too fast or too heavy when first learning the exercise. Go for quality over quantity, and focus on getting full range of motion in each rep.

2. Use proper form

Make sure your back is flat and your hips are square to the ground throughout the entire movement. This will ensure that you’re working your muscles effectively and reducing your risk of injury.

3. Engage your core

As with any exercise, engaging your core will help you perform the move more effectively. Be sure to keep your abs tight throughout the entire renegade row.

4. Don’t let your hips sag

It’s important to keep your hips level throughout the exercise, so be sure not to let them sag down towards the floor as you row up. This will put unnecessary stress on your lower back and could lead to injury.

5. Use a full range of motion

As with any exercise, using a full range of motion will help you get the most out of the move. When rowing up, be sure to bring the weight all the way up to your chest before lowering it back down.


So, the bottom line is this: renegade rows are a great exercise, but they’re not necessary for everyone.

With these tips in mind, give renegade rows a try and see how they can take your workout to the next level. You may find that they’re just what you need to add some extra challenge – and results – to your routine.

But if you find them too difficult or simply don’t enjoy them, there’s no need to force yourself. There are plenty of other exercises that will help you build a strong, muscular back.

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