Dumbbell Underhand Renegade Row
Core & back strength meet in this challenging row variation! Underhand grip intensifies the bicep & back workout. Try it today!
The Dumbbell Underhand Renegade Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: dumbbells.
Required Equipment
Dumbbell Underhand Renegade Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Dumbbell Underhand Renegade Row Variations and Alternatives
How to do the Dumbbell Underhand Renegade Row
Dumbbell Underhand Renegade Row
Starting Position:
Begin in a plank position with your hands gripping the dumbbells. Your arms should be straight and directly below your shoulders.
Your body should form a straight line from your head to your heels, engaging your core to maintain stability.
Keep your feet slightly wider than hip-width apart for better balance.
Movement Instructions:
While maintaining the plank position, brace your core and stabilize your body.
Shift your weight slightly to one side and lift the opposite dumbbell towards your rib cage, keeping your elbow close to your body.
Focus on pulling with your back muscles rather than just using your arm.
Lower the dumbbell back to the floor with control and return to the starting position.
Repeat the movement on the opposite side by shifting your weight and pulling the other dumbbell up.
Continue alternating sides for the desired number of repetitions or duration.
Key Points:
Keep your hips level and avoid rotating your body as you perform the row.
Ensure your neck is aligned with your spine, looking slightly ahead of you rather than at the floor.
Breathe out as you lift the dumbbell and inhale as you lower it back down.
Start with a moderate weight to focus on form, gradually increasing the weight as you become more comfortable with the exercise.
Dumbbell Underhand Renegade Row FAQs
What muscles does the Dumbbell Underhand Renegade Row work?
The Dumbbell Underhand Renegade Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Dumbbell Underhand Renegade Row?
Dumbbells.
Is the Dumbbell Underhand 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 Underhand Renegade Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Underhand Renegade Row variations and alternatives?
Similar exercises include the Dumbbell Renegade Row Walk, Stability-Ball Dumbbell Renegade Row, Dumbbell Deep Push-Up & Renegade Row and Dumbbell Pull Through Plank.
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