Bench-Supported Renegade Row

Lats, Biceps, Rear Delts, CoreDumbbells, Bench

A bench-supported row is a horizontal pull that strengthens your back, shoulders, and core. Supporting one knee and hand on the bench reduces lower back strain so you can isolate the target muscles. Perform all reps on one side before switching.

How to do it

1Place one hand and knee firmly on the bench, planting your other foot wide on the floor for stability.

2Grasp a dumbbell in your free hand and let it hang straight down with your elbow straight and shoulder open.

3Drive your elbow back and up, pulling the weight along an arc toward your lower ribs.

4Squeeze your back muscles at the top for a second.

5Smoothly lower the dumbbell back to the starting position without dropping it.

Common mistakes

Twisting your torso to yank the dumbbell up, which reduces back activation and rotates your lower spine.

Pulling the weight straight up toward your chest or shoulder, overusing your upper traps instead of your lats.

Dropping the weight rapidly, losing movement control and risking a shoulder strain.

Breathing

Exhale as you row the dumbbell up, and inhale smoothly as you lower the weight back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.