Dumbbell Renegade Row

Dumbbell Renegade Row


The Dumbbell Renegade Row is a strength training exercise that targets the back, shoulders, and core muscles. It involves performing a push-up while holding onto dumbbells, followed by a rowing motion with each arm. This exercise is great for improving upper body strength and stability.

Muscle Group

Equipment Required

Dumbbell Renegade Row Instructions

  1. Start in a high plank position with your hands gripping a pair of dumbbells directly under your shoulders.
  2. Engage your core and glutes to keep your body in a straight line from head to heels.
  3. Row one dumbbell up towards your chest, keeping your elbow close to your body.
  4. Lower the dumbbell back down to the ground and repeat on the other side.
  5. Continue alternating sides for the desired number of reps.

Dumbbell Renegade Row Form & Visual

Dumbbell Renegade Row

Dumbbell Renegade Row Benefits

  • Strengthens the upper body, including the back, shoulders, and arms
  • Improves core stability and balance
  • Increases overall muscle endurance
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Dumbbell Renegade Row Muscles Worked

  • Latissimus dorsi
  • Rhomboids
  • Trapezius
  • Biceps
  • Triceps
  • Abdominals
  • Erector spinae

Dumbbell Renegade Row Variations & Alternatives

  • Dumbbell Renegade Row with Push-up
  • Renegade Row with Kettlebell
  • Renegade Row with Barbell
  • Renegade Row with Resistance Bands
  • Renegade Row with TRX Straps