Renegade Row
Looping clip from the Homie Fit app
Exercise · Back
Renegade Row
- Strength
- No jumping
- Standing
- Both sides
Difficulty
Advanced
Standard set
8reps per side
Intermediate level in the app
Calories
≈ 61kcal
10 min · 70 kg / 154 lb
Equipment
Dumbbells
How to do it
- 1
Get into a high plank with your hands on two dumbbells.
- 2
Row one dumbbell to your hip.
- 3
Set it down and switch sides.
Widen your feet to keep your hips from twisting.
Muscles worked
- Back
- Abs & core
- Arms
Calories burned
Estimated with the MET value the app uses for this move. Real numbers depend on effort and body.
| Time | 130 lb | 155 lb | 180 lb | 205 lb |
|---|---|---|---|---|
| 5 min | 26 | 31 | 36 | 41 |
| 10 min | 52 | 62 | 71 | 81 |
| 20 min | 103 | 123 | 143 | 163 |
| 30 min | 155 | 185 | 214 | 244 |
When the app swaps it out
Homie Fit replaces this move with a similar, safer one if you tell it about:
- Wrists
Variations
Keep exploring
- ExerciseBulgarian Split Squat: Form, Muscles and Reps
- ExerciseGlute Bridge: How to Do It, Form Tips and Reps
- ExerciseHip Thrust: How to Do It, Form Tips and Reps
- ExerciseDumbbell Shoulder Press: Form, Muscles and Reps
- ExerciseGoblet Squat: Form, Muscles and Reps for Beginners
- ExerciseLateral Raises: Form, Muscles Worked and Reps
Homie Fit Want this as a full plan?
Homie Fit turns a 2-minute setup into a 4-week plan that gets harder week by week and adapts when a workout feels too easy or too hard.
- Personal 4-week plan
- Live AI form check
- 30-day challenges
- Works offline
Coming soon App Store Coming soon Google Play
