Dumbbell Renegade Row
Build upper body & core strength! Renegade Rows: push-up plank meets challenging dumbbell row. Stability & power in one move!
The Dumbbell Renegade Row is a compound exercise that mainly works the back and traps, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Renegade Row Muscles Worked
Primary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Secondary
Obliques; Abdominals (rectus abdominis)
Dumbbell Renegade Row Variations and Alternatives
How to do the Dumbbell Renegade Row
Start in a push-up position with your hands on two dumbbells placed shoulder-width apart. Your arms should be fully extended, and your feet set wider than hip-width apart for stability.
Engage your core, ensuring that your body forms a straight line from your heels to your head.
Shift your weight to one side and pull the dumbbell on the opposite side up towards your hip. Keep your elbow close to your body and retract your shoulder blade as you row the dumbbell.
Lower the dumbbell back to the starting position in a controlled manner. Ensure you maintain a strong plank position without rotating your hips or sagging your lower back.
Repeat the movement on the other side, alternating the rowing arm with each repetition. Make sure to keep tension in your core throughout the exercise to protect your lower back and maintain balance.
Do not rush the movement. Use a weight that allows you to perform the exercise with proper form. Avoid rotating the torso excessively as you row; the aim is to keep the body as stable as possible. It's more important to perform the exercise correctly with a full range of motion than to use heavier weights. Breathe in as you lower the dumbbell and breathe out as you row the weight up.
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Dumbbell Renegade Row FAQs
What muscles does the Dumbbell Renegade Row work?
The Dumbbell Renegade Row mainly works the back and traps, with help from the core. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Dumbbell Renegade Row?
Dumbbells.
Is the Dumbbell 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 Renegade Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Renegade Row variations and alternatives?
Similar exercises include the Dumbbell Wide Bent-Over Row, Dumbbell Bent-Over Twisting Row, Dumbbell Renegade Row Walk and Stability-Ball Dumbbell Renegade Row.
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