Dumbbell Renegade Row
A plank-position row that combines a core stability challenge with a back exercise.
Equipment: Dumbbells
How to do it
- 1Start in a push-up position with a dumbbell in each hand, feet set wide for stability.
- 2Row one dumbbell up toward your hip while keeping your hips square to the floor.
- 3Lower it back down, then repeat on the other side.
Common mistakes
- Letting the hips rotate or sag during the row instead of keeping the torso stable.
- Placing the hands too close together, which reduces stability.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Dumbbell Renegade Row safe for beginners?
The Dumbbell Renegade Row is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, building a base with the Pull-Up first is a reasonable place to start.
See the Pull-UpWhat muscles does the Dumbbell Renegade Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have dumbbells for the Dumbbell Renegade Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have dumbbells available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.