Dumbbell Renegade Row

Muscles worked

Setup

1. Place two dumbbells on the floor shoulder-width apart, using hex-shaped weights for better stability.
2. Grip the handles and assume a high plank position with your wrists directly under your shoulders.
3. Set your feet wider than shoulder-width apart to create a stable triangular base for your lower body.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Shift your weight slightly into one hand and row the opposite dumbbell toward your hip, exhaling as you pull.
2. Drive your elbow toward the ceiling while keeping it close to your ribcage, ensuring your hips remain perfectly parallel to the floor.
3. Lower the dumbbell back to the floor with control while inhaling, maintaining a solid plank position.
4. Repeat the movement on the other side, alternating arms for the duration of the set while minimizing any torso sway.

Form checklist

• Keep your hips square to the ground; do not let them rotate or tilt as you row.
• Avoid shrugging your shoulders toward your ears; keep your neck long and shoulders packed.
• Maintain a neutral spine by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure the stabilizing arm stays locked out and active, pushing the floor away.

Pro tips

• Imagine there is a glass of water resting on your lower back; your goal is to row the weight without spilling a single drop.
• Focus on pulling the weight toward your hip rather than your chest to maximize lat recruitment and minimize bicep dominance.

Make it harder

• Perform a full push-up between every two rows (Row Left, Row Right, Push-up).
• Narrow your foot stance to decrease your base of support, significantly increasing the anti-rotational demand on your core.

Frequently asked

What muscles does the dumbbell renegade row work?

The dumbbell renegade row primarily targets the lats and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell renegade row?

The dumbbell renegade row uses dumbbell.

Is the dumbbell renegade row good for beginners?

The dumbbell renegade row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Dumbbell Deep Push-Up And Renegade RowAdvanced · lats, pectorals, and trapezius
• Dumbbell Hang SnatchAdvanced · calves, glutes, hamstrings, lats, quadriceps, and trapezius
• Kettlebell Alternating Renegade RowAdvanced · lats and trapezius