Facing Problems to Do Renegade Row? Here are Alternative to Renegade Row with Modification Tips

Alternative to Renegade Row

The Renegade Row is a great way to work your back and shoulders, but it’s not the only way. There are plenty of alternative exercises that can help you achieve the same results.

So, if you’re looking for a great way to mix up your workout routine, try the alternating renegade row. This exercise is perfect for those who are looking to build upper body strength and improve their overall fitness level.

So, what are the alternative exercises of Renegade Row? There are plenty of exercises you can do instead of Renegade Row, like – Seated Row, Inverted Row, Bent-Over Row, Pendlay Row, One Arm Dumbbell Snatches, Half-Turkish Get Up, Weighted Or Unweighted Pull Ups, TRX Single-Arm Row, etc.

Here I gonna discuss some common Renegade Row alternatives. And my trainer Shovon S. helping me here. I know you are interested to know and that’s why you are here!

Lets started.

What Muscles Do Renegade Rows Work?

Renegade rows work a variety of muscles, including the obliques (core muscles), rhomboids (back muscles), triceps (arm muscles), and more. The exercise also recruits the core muscles to a certain extent. To perform renegade rows, you will need a set of dumbbells.

Renegade Row Alternatives

Here we listed some common exercises that you can definitely try as an alternative to Renegade Row.

Seated Row

The number one alternative is the Seated Row. This exercise works the same muscles as the Renegade Row, but it’s a bit easier on your lower back.

Seated Row
Picture of my seated row exercise of yesterday

How to Do Seated Row?

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  • You’ll need a rowing machine or a resistance band to do this exercise.
  • Start by sitting on the edge of a bench or chair with your feet flat on the floor.
  • Grab the handles of the rowing machine or resistance band and pull back.
  • Keep your elbows close to your sides.
  • Return to the starting position and repeat for 12-15 reps.


Bent-Over Row

Another alternative to Renegade Row is the Bent-Over Row.

My Trainer Shovon S. Doing Bent Over Barbell Row

This exercise also works your back and shoulders, but it puts less stress on your lower back than the Renegade Row does. You’ll need a barbell or dumbbells for this exercise.

So, How Do You Do Bent-Over Row With A Barbell?

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  • Keep a barbell in front of you.
  • Bend your knees slightly and grip the barbell firmly.
  • Then quickly pull the barbell along your belly.
  • Then slowly lower the barbell back down to just below the knees.
  • Repeat the process 4 to 5 times each in 3 steps.


Check Here Our Teammate Shovon’s Video on Doing Bent Over Row

And If You Want to Do Bent-Over Row with Dumbbells, Here Is the Process –

Bent-Over Row with dumbbells

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Pendlay Row

if you’re looking for an alternative exercise that will still give you the same great output as Renegade Row, you can try the Pendlay Row.

The Pendlay Row is a compound exercise that works multiple muscle groups at once, making it an efficient way to build strength and muscle mass.

Plus, it’s easy to perform and doesn’t require any special equipment. All you need is a barbell and some weight plates.

Here’s How to Do the Pendlay Row

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  • Start by placing a barbell on the ground in front of you.
  • If you’re using heavier weights, be sure to use a weightlifting platform or mats for added protection.
  • Bend down and grab the bar with an overhand grip, your hands just outside shoulder-width apart.
  • Brace your core and lift the bar off the ground, keeping your back straight and your knees slightly bent.
  • Row the bar up into your chest, leading with your elbows as you squeeze your shoulder blades together. Reverse the motion and lower the bar back to the starting position under control.


Inverted Row

An inverted row is a great way to work your back and core at the same time. It is an easy exercise to do and only requires a few pieces of equipment. To do an inverted row, you will need a barbell and a bench.

Mr. Shovon the Giant Doing Barbell Inverted Row

How to Do Inverted Row?

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  • First, set the bench up so that it is perpendicular to the barbell.
  • Next, grab the barbell with an overhand grip and position yourself so that your back is flat against the bench and your feet are on the floor.
  • Slowly lower yourself down until your arms are extended and then pull yourself back up until your elbows are in line with your shoulders.
  • Repeat for 8-10 repetitions.


One Arm Dumbbell Snatches

One Arm Dumbbell Snatches is a good exercise for the back and core. This exercise gives the same output as Renegade Row.

Trainer Shovon Doing One Arm Dumbbell Snatches

It’s a beginner-friendly exercise, but don’t try it first with heavy weight. You only need a dumbbell to do it. Now, how do you do the exercise?

How to Do One Arm Dumbbell Snatches?

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  • Prepare the dumbbell in front of you.
  • Carry the dumbbell in one hand with overhand grip.
  • Now, down the dumbbell towards the floor and then quickly pull and raise the dumbbell up to the sky.
  • Extend your arm properly towards the ceiling and wait 2/3 seconds in this position.
  • Then lower the dumbbell onto your other hand align it with your shoulder and return to the first position.
  • Try to do 8 to10 reps.

Check Our Related Video on One Arm Dumbbell Snatches


How Do You Modify a Renegade Row?

There are a few different ways that you can modify a renegade row, depending on your fitness level and what type of equipment you have access to.

Renegade Row modification

If you’re new to working out, or don’t have access to weights, you can modify the exercise by doing a push-up instead of a row. To do this, simply get into plank position with your hands on the ground directly below your shoulders.

Lower your chest towards the ground, then push back up to the starting position. If you’re looking for a more challenging version of the renegade row, you can try adding weight. Holding dumbbells in each hand will make the exercise more difficult and will help build muscle.

Another option is to place one hand on an elevated surface like a bench or chair while performing rows with the other hand. This will force your core muscles to work harder to stabilize your body as you row. Finally, if you really want to amp up the intensity of this exercise, try performing it with just one arm at a time.

This is an advanced modification that should only be attempted by experienced exercisers. To do it, start in plank position with one hand on the ground and one hand holding onto a weight (dumbbell or kettlebell). Perform a row with the weighted arm, then switch sides and repeat.

Note: Also, Read My Blog On: Alternative to Plyo Box

Why is Renegade Row So Hard?

Renegade row is a challenging exercise that works your whole body. It is difficult because it requires coordination and balance, while also engaging your core muscles.

At the End

Renegade rows are a great way to work your back and shoulders, but they’re not the only way. If you’re looking for an alternative to renegade rows, I discussed a few ways in this article.

Let’s do the exercises and thank me later!

BTW, you can also check AB Wheel Rollout Alternative Exercises here. And for barbell rollout alternatives, check here.

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