Bench-Supported Single-Arm Renegade Row: Step-by-Step Guide

Key Takeaways

• The Bench-Supported Single-Arm Renegade Row is a challenging exercise that targets the back, shoulders, and core muscles.
• Benefits include improved upper body strength, enhanced stability, and refined coordination.
• Equipment required includes a dumbbell or kettlebell and a sturdy bench.
• Proper form and technique are crucial for maximizing results and minimizing injury risk.
• Common mistakes, such as improper back alignment or using excessive weight, can impact effectiveness and safety.

The Bench-Supported Single-Arm Renegade Row is a dynamic exercise that combines essential elements of strength training, stability, and core engagement.

This movement is particularly effective for those aiming to enhance upper body strength while simultaneously building robust core stability. By utilizing a dumbbell or kettlebell and a sturdy bench, this variation of the traditional renegade row is accessible across fitness levels and focuses on functional movement patterns, making it a versatile addition to any training routine.

The exercise effectively targets the back muscles, including the lats and rhomboids, and also challenges the shoulders, arms, and core—delivering a comprehensive workout.

Incorporating the Bench-Supported Single-Arm Renegade Row into your regimen brings significant benefits, especially for athletes and fitness enthusiasts who value functional strength and injury risk reduction. The movement pattern mimics real-world activities that require simultaneous pulling and stabilizing, which makes it highly applicable for various sports and daily scenarios.

As you master this exercise, you’ll not only build muscle but also increase your coordination and balance. Read on to discover how to unlock the full benefits of the Bench-Supported Single-Arm Renegade Row.

Benefits of the Bench-Supported Single-Arm Renegade Row

One of the primary reasons to add the Bench-Supported Single-Arm Renegade Row to your training is its potential to develop upper body strength. This exercise primarily targets muscles of the back, including the latissimus dorsi and rhomboids, while also recruiting the biceps and shoulders as secondary movers. That makes it ideal for building a strong, balanced upper body.

Crucially, this exercise is unilateral: each side of the body works independently, helping athletes address and correct muscle imbalances arising from side dominance in daily life or other exercises. This is invaluable for developing functional, symmetrical strength.

In addition to building muscular strength, the movement demands active engagement from the core. Each time you pull the weight, your core must work to stabilize your trunk and prevent rotation—this creates an “anti-rotation” stimulus that’s essential for true core strength. Over time, this not only strengthens the abdominal muscles but also enhances overall balance and stability, which are critical for athletic performance and injury prevention. By adding this exercise to your workouts, you can also improve posture and reinforce efficient movement patterns—key for anyone looking to move better both in sports and everyday activities.

Equipment Needed for the Bench-Supported Single-Arm Renegade Row

To perform the Bench-Supported Single-Arm Renegade Row, you’ll need very little equipment, making it practical for most home or gym environments. The primary equipment required is a dumbbell; alternatively, you can use a kettlebell if you prefer a different feel or greater challenge for your grip and stabilization. It’s best to start with a lighter weight—as you learn the movement and refine your technique—then increase the resistance as you gain confidence and strength.

The second essential item is a sturdy bench or similarly secure elevated surface. The bench must be stable enough to support your weight without tipping or wobbling as you lean into the row. If you don’t have access to a bench, other options such as a solid, heavy table or a well-built chair can function as substitutes—just make sure the alternative is wide, sturdy, and safe for this type of bodyweight and support. Ensuring all equipment is properly positioned and stable is vital for a safe and effective exercise experience.

Proper Form and Technique for the Bench-Supported Single-Arm Renegade Row

Proper form is critical in optimizing the benefits and minimizing the risks of the Bench-Supported Single-Arm Renegade Row. Here’s how to set up and perform the movement correctly:

1. Set Up: Place a dumbbell or kettlebell on the floor next to a sturdy bench. Position yourself in a high plank: extend your legs back so you are balanced on your toes, and support your upper body with one hand placed firmly on the bench. Your feet should be about shoulder-width apart, providing a stable base.
2. Grip and Body Alignment: With your non-supporting hand, grip the dumbbell or kettlebell. Keep your body in a straight line from head to heels, activating your core and glutes to avoid letting your hips sag or rise.
3. The Rowing Motion: Shift your weight slightly toward the supporting arm as you pull the weight up toward your ribcage, keeping your elbow close to your torso. Focus on squeezing your shoulder blade at the top of the row.
4. Control and Stability: Throughout the entire movement, resist the urge to rotate your torso or hips—your abs and obliques should be active, fighting any twisting motion.
5. Lower and Switch Sides: Lower the weight in a controlled manner and repeat for the desired number of reps before switching to the other arm.

Remember: a strong, stable core, smooth motion, and maintaining alignment are much more important than lifting heavy weight.

Common Mistakes to Avoid When Performing the Bench-Supported Single-Arm Renegade Row

Even experienced lifters can make errors that diminish the effectiveness of this exercise or increase the risk of injury. Here are the most common mistakes and how to avoid them:

Letting the hips sag or rise
Failing to keep your body in a strong straight line will take tension off the core and potentially stress the lower back. Always monitor your plank alignment—your body should form a single, straight line from your head to your heels.

Excessive weight selection
Choosing a weight that’s too heavy often results in poor form, body rocking, momentum-assisted pulling, or incomplete range of motion. Use a load that allows you to maintain perfect form for every rep.

Rotating the torso
Allowing your shoulders or hips to twist to “cheat” the pull reduces core engagement and can stress the lower back. Keep your hips square to the floor at all times.

Using momentum
Jerking or swinging the dumbbell (or kettlebell) up removes tension from the muscles you’re trying to work. Prioritize a controlled, deliberate motion—slow is better for strength and stability.

Poor hand or equipment placement
If your bench or alternative is not secure, or if your hand placement doesn’t allow for solid support, you risk tipping or instability. Double-check your setup each set.

Grip issues
A grip that’s too tight can lead to premature fatigue in your forearms and shoulders. Use a firm, but not maximal, grip on the weight.

Tips for Increasing the Intensity of the Bench-Supported Single-Arm Renegade Row

Once you’ve mastered the movement, there are several proven ways to make it even more effective.

• Progressive overload
  Gradually increase the dumbbell or kettlebell weight as your technique and strength improve. This principle is fundamental for hypertrophy and ongoing gains.
• Increase time under tension
  Slow down the eccentric (lowering) phase of each rep, adding a one- or two-second pause at the top for extra burn.
• Incorporate exercise variations
  You can add a push-up between every row to further activate the chest and triceps (this is a classic renegade row push-up combination). Alternatively, use a kettlebell instead of a dumbbell for a more challenging grip and increased instability.
• Reduce rest or speed up tempo
  Make the movement more metabolic by reducing rest intervals between sets or maintaining a brisk, controlled pace.
• Try instability
  Once you’re advanced, elevating your feet on another bench or stability surface increases the balance requirement even more. (Only recommended for experienced trainees.)

Sample Workout Routine Incorporating the Bench-Supported Single-Arm Renegade Row

Here is an example of how to add this powerful exercise to your full-body routine:

1. Warm-Up: Begin with 5-10 minutes of dynamic stretches that target the shoulders, back, and core. Arm circles, cat-cows, plank walkouts, and bodyweight squats work well to prepare your body.
2. Main Set:Perform 2-4 rounds in a circuit with minimal rest between exercises. This combination of exercises targets all your major muscle groups, while the circuit format ramps up your cardiovascular fitness.
   • Bench-Supported Single-Arm Renegade Row: 3 sets of 8-12 reps per arm
   • Push-Ups (bodyweight): 10-15 reps
   • Goblet Squat (with dumbbell or kettlebell): 12-15 reps
   • Front Plank: 30 seconds
3. Cool-Down: Finish with static stretching, focusing on the back, shoulders, and hips.

Building Lasting Strength, One Row at a Time

The Bench-Supported Single-Arm Renegade Row is more than just another exercise—it’s a versatile tool for forging both strength and real-world stability. By challenging your core and upper body together, it encourages a more connected, resilient physique that translates into everyday movement and athletic performance.

Many lifters get stuck chasing “big numbers” or flashy routines, overlooking simple yet powerful movements like this that quietly address imbalances and build the foundations of long-term progress. Think of this exercise as the keystone in an arch: it may not draw all the attention, but it’s what holds the whole structure together. Embracing these fundamentals often reveals hidden benefits—like improved postural awareness and greater coordination—that pay off well beyond your workouts.

One common misconception is that you need endless variations to keep making progress. In reality, consistent effort with progressive overload and smart training design delivers far more results than chasing novelty for its own sake. Sometimes, the secret to growth is trusting in the basics and letting time under tension do its work.

If you’re looking for a smarter, simpler way to automate your training—progressions, weight selection, and more—consider giving Dr. Muscle’s app a try. It takes care of the planning, so you can focus on the work that matters. Try it free.

FAQ

What is a Bench-Supported Single-Arm Renegade Row?

A Bench-Supported Single-Arm Renegade Row is a strength exercise targeting the back, shoulders, arms, and core. It involves rowing a dumbbell or kettlebell while in a plank position, with one hand placed on a sturdy bench for support.

What equipment do I need to perform a Bench-Supported Single-Arm Renegade Row?

You’ll need a dumbbell or kettlebell and a strong, stable bench. Make sure you choose a weight that aligns with your current strength level and allows for strict form.

How do I perform a Bench-Supported Single-Arm Renegade Row?

Start in a plank position with one hand on the bench and the other holding the dumbbell or kettlebell. Pull the weight toward your ribcage, squeeze your back and core, and avoid twisting your hips or shoulders. Lower under control and complete all reps before switching sides.

What are the benefits of performing a Bench-Supported Single-Arm Renegade Row?

This move builds upper body strength (targeting the back, biceps, and shoulders), improves core stability, fights muscle imbalances, and enhances posture and overall movement quality.

Are there any variations of the Bench-Supported Single-Arm Renegade Row?

Yes! You can do it with a dumbbell or a kettlebell (the former is more common), add a push-up between rows for a challenge, or even try unbalanced surfaces once you’re advanced. You can also swap the bench for another stable surface as long as it’s safe.