Dumbbell Renegade Row
Auto DetectedA unilateral dumbbell row performed from a high plank position, building pulling strength and intense core stability to resist rotation and maintain alignment.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Lats, Obliques
Secondary Muscles
Triceps, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Obliques
8/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
6/10Rear Delts
Triceps
5/10Lateral Head
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest periods depend on weight used and intensity of core bracing.
How to Perform
Place two dumbbells shoulder-width apart on the floor. Get into a high plank position, gripping the handles with a neutral grip; use a wide stance for stability. Maintain a rigid, straight line from head to heels.
- Initiate the movement by rowing one dumbbell toward your chest and hip, keeping your elbow close to the body.
- Focus on resisting torso rotation and keeping your hips perfectly level throughout the pull.
- Slowly lower the dumbbell back to the floor, stabilizing the plank position fully.
- Immediately repeat the rowing motion on the opposite arm, alternating sides for the set.
- Keep the support hand directly beneath the shoulder when rowing.
Coaching Tips
Form Cues
- Lock the hips down.
- Stay wide with feet.
- Brace the core hard.
- Pull shoulder blade back.
- Control the descent.
Breathing
Inhale during the lowering phase and forcefully exhale while initiating the row and bracing the core for stability.
Tempo
2-0-1
Range of Motion
Row until the dumbbell touches the lower rib cage or hip, ensuring the non-moving arm remains straight and locked.
Safety
Safety Notes
- Start with light weight to master anti-rotation stability before increasing load.
- Avoid if you have acute wrist pain or shoulder instability.
- Stop immediately if you feel pain in the lower back.
Spotting
Not recommended; the exercise is highly focused on body stabilization. Decrease the weight or widen your stance if stability is compromised.
Common Mistakes
- Allowing the hips to rotate excessively or hiking them high.
- Losing core tension and letting the lower back sag.
- Using momentum to yank the weight up too quickly.
- Hands shifting out of position.
When to Avoid
- Acute wrist pain
- Shoulder instability
- Severe low back pain or disc issues
Flexibility Needed
- Adequate wrist extension range of motion
Build Up First
- Proficient high plank hold for 30 seconds
- Competency in the basic dumbbell row
Also known as
Plank Row, Renegade Rows, Plank Rows, Renegade Row, Pushup to Renegade Row
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