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Dumbbell Renegade Row

A challenging full body exercise that combines a plank with alternating dumbbell rows. It works the back, core, arms, and requires strong anti-rotation control.

Dumbbell Renegade Row demonstration

Visual demonstration — Dumbbell Renegade Row

Muscles Worked

Back (Primary)CoreArms

Step-by-Step Instructions

  1. 1Get into a high plank with a dumbbell in each hand, feet wider than hips.
  2. 2Row one dumbbell up to your hip while balancing on the opposite arm.
  3. 3Lower the dumbbell and repeat on the other side.
  4. 4Keep hips square and core tight throughout.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Widen your feet for added stability.
  • Squeeze shoulder blades at the top of each row.
  • Minimize hip rotation.

Common Mistakes to Avoid

  • Letting hips twist or sag.
  • Shrugging shoulders during row.
  • Not engaging core.

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