Exercise guide
Resistance Band Renegade Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Resistance Band Renegade Row is a high-intensity compound movement that builds upper body pulling strength while forcing the core to resist rotation. It effectively targets the lats and traps while simultaneously challenging the obliques and transverse abdominis to maintain a stable plank.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Loop a long resistance band under both hands or anchor it to a low point directly in front of you.
- Assume a high plank position with your hands gripping the band (or handles) directly under your shoulders.
- Set your feet wider than shoulder-width apart to create a stable tripod base.
- Engage your glutes and core to create a straight line from your head to your heels.
How to do it
- Exhale and pull one hand toward your hip, driving the elbow toward the ceiling while keeping it tucked close to your side.
- Inhale and slowly lower the hand back to the starting position under full control, resisting the band's snap-back.
- Alternate sides by rowing with the opposite arm, focusing on keeping your torso perfectly parallel to the floor.
- Maintain a controlled tempo, pausing for one second at the peak of the row to emphasize the contraction.
Form checklist
- Keep your hips square to the floor; do not let them rotate or tilt as you row.
- Avoid shrugging the shoulders toward the ears; keep the neck long and neutral.
- Do not let your lower back sag or your hips hike upward during the movement.
- Ensure the supporting arm remains locked out and stable throughout each rep.
Pro tips
- Imagine there is a glass of water resting on your lower back that you cannot spill to master the anti-rotation component.
- Focus on pulling the band toward your hip rather than your chest to maximize lat recruitment and minimize bicep strain.
- Squeeze your glutes and quads as hard as possible to create 'irradiation,' which increases overall body stability.
Make it harder
- Narrow your foot stance to decrease your base of support, significantly increasing the core stability requirement.
- Add a push-up between every alternating row to increase the total volume and chest involvement.
Frequently asked
- What muscles does the resistance band renegade row work?
- The resistance band renegade row primarily targets the lats and trapezius, and also works the forearms, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the resistance band renegade row?
- The resistance band renegade row uses resistance band.
- Is the resistance band renegade row good for beginners?
- The resistance band renegade row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.