Exercise guide
Dumbbell Underhand Renegade Row
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This advanced compound movement combines a high plank with a supinated-grip row to maximize bicep and lower lat engagement while demanding extreme anti-rotational core stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place two dumbbells on the floor shoulder-width apart.
- Assume a high plank position with your hands gripping the dumbbells using an underhand (supinated) grip, palms facing forward.
- Set your feet wider than shoulder-width to create a stable base for balance.
- Engage your glutes and core to maintain a straight line from your head to your heels.
How to do it
- Inhale and brace your core, then exhale as you row one dumbbell toward your hip while keeping your elbow tucked tightly against your side.
- Focus on pulling with your back and biceps, ensuring your hips remain perfectly parallel to the floor without tilting.
- Inhale as you slowly lower the dumbbell back to the floor with a controlled 2-second eccentric phase.
- Repeat the movement on the opposite side, alternating arms while maintaining total body tension.
Form checklist
- Keep hips level; do not let them rotate or 'hike' toward the ceiling during the row.
- Maintain a neutral spine and look at a spot on the floor 6 inches in front of your hands.
- Drive the elbow back toward the hip rather than pulling the weight straight up to the chest.
- Keep the supporting arm's shoulder packed and stable, avoiding any shrugging.
Pro tips
- Squeeze your glutes as hard as possible to lock your pelvis in place and prevent the common mistake of hip sway.
- Think about 'pushing the floor away' with your stabilizing hand to create cross-body tension and increase stability.
- Pause for a half-second at the top of the row to emphasize the peak contraction in the lats and biceps.
Make it harder
- Narrow your foot stance to reduce your base of support, forcing the obliques to work significantly harder.
- Add a push-up between every two rows to increase the total time under tension for the chest and triceps.
Frequently asked
- What muscles does the dumbbell underhand renegade row work?
- The dumbbell underhand renegade row primarily targets the lats and trapezius, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the dumbbell underhand renegade row?
- The dumbbell underhand renegade row uses dumbbell.
- Is the dumbbell underhand renegade row good for beginners?
- The dumbbell underhand renegade row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.