Renegade Rows

Level 3

Foundations of Movement II

What will this movement help with?

  • Any 'pulling' movements like picking up shopping bags, children or furniture
  • Will strengthen your shoulders and helps prevent shoulder injuries which can be caused due to both activity or inactivity
  • General upper body strength

Muscles worked

  • Biceps (front of your arms)
  • Deltoids (your shoulder muscles)
  • Rhomboids & Latissimus Dorsi (your upper back)
  • Abdominals (your core/tummy muscles)


You might want a mat or a towel to rest your knees on, or a chair to lean on for this movement


On Floor or Chair

Step 1

Kneel on the floor with your hands under your shoulders and your knees under your hips to make a 'box' position

Step 2

Brace your tummy like someone is going to poke your stomach and keep your shoulders back and down

Step 3

Keeping your arms straight but not 'locked' at the elbows, take your right hand and tuck your elbow into your left hand side. This is your Renegade Row movement. Return your hand to the floor

Step 4

Repeat with the other hand

Step 5

If this feels ok in the box position, straighten your body and come up onto your feet. From there, you should have a straight line from your head to your knees

Step 6

Keeping your arms straight but not 'locked' at the elbows, repeat the Renegade Row movement as above

Step 7

If this feels ok, you can also repeat the movement on your hands and feet


The wider your knees/feet are the easier the movement isThis same movement can also be done with the hands on a chair (easier) or wall (easier)Focus on keeping your core engaged and your hips still

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