Dumbbell Renegade Row
Description
The dumbbell renegade row is a compound exercise where you hold a plank on two dumbbells and row one dumbbell up to your hip while balancing on the other. It builds back strength, anti-rotation core stability, and shoulder endurance simultaneously. It differs from the plank push-up row in that it skips the push-up.
Muscle Group
Equipment Required
Dumbbell Renegade Row Instructions
- Place two hex dumbbells on the floor at shoulder width. Get into a high-plank position gripping the dumbbells.
- Set your feet wider than hip-width for stability. Brace your core hard.
- Form a straight body line from heels to head.
- Row the right dumbbell up to your right hip by driving your elbow straight back. Squeeze your shoulder blade.
- Keep your hips perfectly level throughout. Do not rotate or tilt.
- Lower the right dumbbell under control. Then row the left dumbbell with the same form.
- Continue alternating until you complete the desired total reps.
- Use moderate weight — anti-rotation control matters more than load.
Dumbbell Renegade Row Form & Visual
Dumbbell Renegade Row Benefits
- Builds back strength and anti-rotation core stability simultaneously
- Trains the lats, rhomboids, and rear delts unilaterally
- Develops shoulder and core endurance
- Exposes left-right strength imbalances
- Works at home with one pair of hex dumbbells
- Time-efficient compound exercise
Dumbbell Renegade Row Muscles Worked
- Latissimus dorsi
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
- Biceps brachii
- Core (anti-rotation, obliques)
- Forearms and grip
Dumbbell Renegade Row Variations & Alternatives
- Plank Push-Up Row (with push-up)
- One-Arm Dumbbell Row (standing)
- Dumbbell Incline Row
- Kettlebell Renegade Row
- Pause Renegade Row
- Renegade Row with Burpee
