Smart Workout Diary

Dumbbell Renegade Row

The dumbbell renegade row is a plank-based rowing exercise in which one dumbbell is pulled toward the ribs at a time. It primarily trains the back while demanding substantial core and shoulder stability. It supports upper-body pulling strength and trunk control.

Demonstration

Demonstration: Dumbbell Renegade Row

Instructions

  1. Place two hex dumbbells on the floor about shoulder-width apart.
  2. Grip the dumbbells and assume a high plank with hands under shoulders, legs extended, and feet set wider than hip-width.
  3. Brace your abdomen and keep your body in a straight line from head to heels.
  4. Press through one dumbbell as you pull the other toward your ribs, keeping the elbow close to your body.
  5. Lower the dumbbell under control, re-establish a stable plank, and repeat on the other side.
Muscle Group
Back
Other Muscle Groups
Abs, Shoulders
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Dumbbell
Difficulty
Intermediate

Technique tips

  1. Use hex dumbbells or another stable dumbbell shape to reduce rolling.
  2. Keep the hips as square to the floor as possible rather than rotating toward the rowing arm.
  3. Choose a load that lets you pause briefly in a stable plank between sides.
  4. Widen your foot position if maintaining balance limits your form.
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