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Dumbbell Renegade Row
The Renegade Row (Dumbbells) combines a high plank on two dumbbells with an alternating one-arm row. Unlike a supported dumbbell row, the body remains off the bench and the core must prevent the hips from rotating.
- Targets: Lats
- Equipment: Dumbbell
- Type: Compound
Step by step
How to do the Dumbbell Renegade Row
- Place two stable hex dumbbells on the floor about shoulder-width apart and take a high-plank position with one hand on each handle.
- Set the feet wider than the hips, straighten the body from head to heels, and brace the glutes and abdomen.
- Press firmly through one dumbbell while rowing the other toward the lower ribs with the elbow close to the torso.
- Lower the dumbbell gently to the floor without shifting the hips, then reestablish equal pressure through both hands.
- Repeat on the opposite side and continue alternating while keeping the shoulders and pelvis square to the floor.
Form cues
- Hold a strong high plank
- Keep hips square
- Row toward the lower ribs
- Press through the support hand
Common mistakes
- Using a bench-supported stance like a standard dumbbell row
- Rotating or opening the hips as the weight rises
- Placing the feet too narrowly to maintain balance
- Dropping the dumbbell hard or rushing between sides
Muscles worked
Primary
Lats
Secondary
Core, Mid back, Biceps and Forearms
Safety: Use stable flat-sided dumbbells on a nonslip surface and begin lighter than for a normal row. Avoid round dumbbells that can roll, and stop for sharp wrist, shoulder, or back pain.
Alternatives
