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

Primary and secondary muscle groups targeted by this movement.

LatsUpper Back / Rhomboids

Deep Abs / CoreBicepsRear Shoulders

What you need and how to position yourself before starting.

Dumbbell

Alternate

Lying

repsweight

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.

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