Renegade Row

Back, biceps, triceps, chest, coreDumbbells

The renegade row combines a push-up with alternating dumbbell rows. It builds upper-body strength, targets the back and core, and demands strict anti-rotational stability.

How to do it

1Set up in a high plank with your hands gripping dumbbells and feet slightly wider than shoulder-width.

2Lower your chest to the floor in a controlled push-up, keeping your body in a rigid straight line.

3Press back up to the top plank position and brace your core to lock your hips in place.

4Row one dumbbell to your lower ribs, driving your elbow close to your torso and retracting your shoulder blade.

5Lower the dumbbell back to the floor, then perform another push-up and row on the opposite arm.

Common mistakes

Rotating your hips or torso during the row, which releases core tension.

Sagging your lower back or piking your hips up, breaking the straight plank line.

Flaring your elbow outward during the row instead of pulling back toward your hip.

Breathing

Inhale as you lower into the push-up and exhale as you press up. Take a quick breath before the row, then exhale as you pull the dumbbell up.

Make it harder or easier

To scale down, perform from your knees or reduce the dumbbell weight.

To scale up, bring your feet closer together to challenge your stability.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.