Dumbbell Renegade Row
A row from a high plank on two dumbbells, pulling one at a time while the other arm and the core hold the body still. It trains the upper back and lats together with anti-rotation core work. Choose it for back and core in one move, with lighter dumbbells than a normal row.
Updated
Primary muscles: Lats, Upper Back, Rhomboids. Supporting muscles: Core, Obliques, Biceps, Rear Delts. Equipment: Dumbbells.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Grip two hex dumbbells in a high plank with the wrists stacked under the shoulders. With round dumbbells, put the support hand flat on the floor instead.
- Set the feet wider than hip width and brace the core and glutes.
- Press one dumbbell into the floor and shift your weight slightly onto it.
- Row the other dumbbell toward the lower ribs with the elbow close to your side.
- Lower it under control back to the floor without dropping it.
- Repeat with the other arm, keeping the hips level and square; one row on each side is one rep.
Watch for
- Hips rotating toward the rowing arm.
- Hips sagging or piking up.
- Rowing the dumbbell out wide with the elbow flared.
Breathing
Exhale as you row, inhale as you lower the dumbbell.
Tip
Pick a dumbbell well under your normal row weight: the plank, not the back, sets the limit.
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