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Lats · Intermediate

Renegade Row with Band

High-plank unilateral band row emphasizing upper-back strength and anti-rotation control.

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Renegade Row with Band demonstration

Exercise overview

Training details

LatsUpper BackBicepsCoreObliquesShoulders

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Anchor the resistance band securely and assume a high plank while gripping the working end in one hand.
  2. 02Set the feet wide for stability, lock the supporting arm, and brace the trunk firmly.
  3. 03Row the band toward the ribs by driving the elbow back while keeping the shoulder away from the ear.
  4. 04Resist rotation so the hips and chest remain square to the floor throughout the pull.
  5. 05Extend the arm slowly to the start and complete the repetitions before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPush Up With Band RowRelated variationPush-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substitute1 & 1/4 Push-UpComparable substituteAlternating Plate Push-UpComparable substituteDumbbell Renegade Row

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