Dumbbell Deep Push-Up & Renegade Row
Push-up plus row! Build upper body strength and core stability with this challenging dumbbell exercise.
The Dumbbell Deep Push-Up & Renegade Row is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: dumbbells.
Required Equipment
Dumbbell Deep Push-Up & Renegade Row Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Deep Push-Up & Renegade Row Variations and Alternatives
How to do the Dumbbell Deep Push-Up & Renegade Row
A workout mat (optional, for comfort)
Positioning:
Begin by placing the dumbbells shoulder-width apart on the floor.
Get into a high plank position, with your hands gripping the dumbbells and your feet hip-width apart.
Your body should form a straight line from your head to your heels. Engage your core to maintain this alignment.
Ensure your shoulders are directly above your wrists.
Movement Instructions:
1. Dumbbell Push Up:
Lower your body toward the ground by bending your elbows, keeping them close to your body.
Aim to lower yourself until your chest is just above the ground.
Push through your palms to return to the starting plank position.
2. Renegade Row:
While in the high plank position, shift your weight to your right hand and lift the left dumbbell off the ground.
Keep your elbow close to your side as you row the dumbbell up towards your waist.
Lower the dumbbell back to the ground and repeat the movement on the other side, shifting your weight to your left hand and rowing the right dumbbell.
3. Repetition:
Perform one push-up followed by one rep of the renegade row on each side.
Continue this pattern for the desired number of repetitions (start with 5-10 reps per side if you are a beginner).
Tips:
Keep your hips steady throughout the movement to avoid rotating your torso.
Maintain a neutral spine; avoid sagging your hips or lifting them too high.
Focus on your breathing: inhale as you lower and exhale as you push up or row the dumbbell.
Dumbbell Deep Push-Up & Renegade Row FAQs
What muscles does the Dumbbell Deep Push-Up & Renegade Row work?
The Dumbbell Deep Push-Up & Renegade Row mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Dumbbell Deep Push-Up & Renegade Row?
Dumbbells.
Is the Dumbbell Deep Push-Up & Renegade Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Deep Push-Up & Renegade Row go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Deep Push-Up & Renegade Row variations and alternatives?
Similar exercises include the Dumbbell Elevated Push-Up, Dumbbell Pass Through Push-Up Plank, Dumbbell Renegade Row Walk and Stability-Ball Dumbbell Renegade Row.
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