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Resistance Band Renegade Row

The resistance band renegade row is a compound movement that combines anti-rotational core stability with a horizontal pull for the back. It is suited for intermediate to advanced trainees and fits well into functional strength, back, or core-focused routines.

Muscles: Back, Abs
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Get into a high plank with your hands shoulder-width apart and one end of the loop band pinned to the floor under one hand.
Grip the other end of the band with your free hand, keeping your body in a straight line from head to heels.
Brace your core and set your feet slightly wider for stability.
Inhale, then as you exhale, row the band up toward your waist, driving your elbow back along your side.
Inhale and slowly lower your hand back down without rotating your hips.
Complete all repetitions, then switch arms.

Common mistakes

Rotating the hips during the row relieves tension from the core and places unnecessary twisting stress on the lumbar spine.
Allowing the lower back to sag compromises spinal neutrality and removes work from the abdominals.
Letting the band snap the hand back to the floor skips the eccentric contraction needed for optimal back development.
Shrugging the shoulder toward the ear during the pull shifts the workload to the upper traps and strains the neck.

Tips

Position your feet wider than shoulder-width to create a stable base and minimize hip movement.
Drive your elbow straight back along your ribcage toward your hip rather than flaring it outward.
Select a band resistance that allows a brief hold at the top without breaking high-plank form.

Sets and reps

Aim for 3 to 4 sets of 8 to 12 reps per side with 60 to 90 seconds of rest between sets to balance core endurance with pulling strength.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be modified by dropping to the knees?

Yes, performing the movement from your knees shortens the lever arm and makes it easier to keep your hips square while building pulling strength.

What should you do if you feel pain in your lower back?

Lower back pain typically means the core has fatigued and the hips are sagging; stop the exercise immediately and consult a qualified specialist if the discomfort persists.

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