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Last updated March 5, 2026
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LatsabsTeres MajorTrapezius
Renegade Row (Dumbbell)
Hold a plank position with dumbbells as your base. Row one dumbbell up while stabilizing your core. Alternate sides each rep.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsupper back / rhomboids
Secondary
deep abs / corebicepsrear shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Alternate
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Place two dumbbells parallel on the floor, roughly shoulder-width apart.
- Get into a push-up position gripping the dumbbell handles with a neutral grip.
- Set your feet wider than shoulder-width for stability.
- Step 2Starting Position
- Lock out your arms with shoulders stacked directly over the dumbbells.
- Engage your core and glutes to keep your hips level.
- Maintain a neutral spine from head to heels.
- Step 3Execution
- Shift your weight slightly to one side and row the opposite dumbbell toward your hip.
- Pull your elbow past your torso, squeezing your lat at the top.
- Lower the dumbbell back to the floor under control.
- Repeat on the opposite side, minimizing hip rotation throughout.