Dumbbell Renegade Row
Table of Contents:
Exercise Information
- Alternative Names: Renegade row, commando row, dumbbell plank row, push-up position plank alternating row
- Type: Strength
- Experience Level: Expert
- Equipment: Dumbbell
- Muscles Targeted: Middle back, shoulders, abs
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-10 reps each, per side
- Variations:
- Alternative:
The dumbbell renegade row is an advanced variation of the traditional dumbbell row that requires you to keep the muscles rigid to maintain balance and stability. It does not just help in strengthening your entire upper body but eliminates muscular imbalances in your back, abs, shoulders, and chest.
Dumbbell Renegade Row Exercise Information
- Alternative Names: Renegade row, commando row, dumbbell plank row, push-up position plank alternating row
- Type: Strength
- Experience Level: Expert
- Equipment: Dumbbell
- Muscles Targeted: Middle back, shoulders, abs
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-10 reps each, per side
- Variations:
- Alternative:
How to do Dumbbell Renegade Row
Start the exercise by placing a pair of light dumbbells (10-15 lbs) on the ground at about shoulder-width distance. Assume a pushup position (plank position) by balancing your body on the toes and hands. Support your torso by using the handles of the dumbbells, while positioning your feet wide. Push one dumbbell into the ground and lift the other one to your side. Lower it to the floor and start rowing the dumbbell in the opposite hand.
Dumbbell Renegade Row
Dumbbell Plank Row Tips
- If the plank version of the exercise is difficult for you, try it with the knees on the floor.
- Make the exercise more challenging by replacing the dumbbells with lighter kettlebells, which give you a less stable base for maintaining the plank position.