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All exercises

Dumbbell renegade row

Advanced

Dumbbell renegade row is a compound dumbbell exercise for the upper back, also working the lats, abs, obliques, and biceps.

What it works

Primary muscle

Upper back

Also works

LatsAbsObliquesBiceps

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set two dumbbells on the floor shoulder-width apart and grip them in a push-up position, wrists straight and stacked under your shoulders.
  2. 2Spread your feet wider than your hips for balance and brace so your body forms a straight line from head to heels.
  3. 3Pull one dumbbell up towards your lower ribs, elbow close to your side, while pressing the other dumbbell into the floor.
  4. 4Keep your hips and shoulders square to the floor; if your body twists, widen your feet or use lighter dumbbells.
  5. 5Lower the dumbbell under control and row with the other arm, alternating for the whole set.

What to do instead

  • Kettlebell alternating renegade rowKettlebell
  • Dumbbell one arm bent-over rowDumbbell
  • Dumbbell bent over rowDumbbell

Easier variations

  • Dumbbell one arm bent-over rowDumbbell
Logged today · 90 seconds restDumbbell renegade row

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