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 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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, the Barbell Bent-Over Row builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Barbell Bent-Over RowWhat 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 Barbell Pendlay Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have dumbbells available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Barbell Pendlay RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.