Dumbbell Renegade Row with Push-Up
A full-body compound exercise combining a push-up with alternating dumbbell rows in a plank position, targeting chest, back, and core for strength, stability, and endurance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Lats, Traps, Triceps
Secondary Muscles
Forearms, Abs, Obliques, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Lats
9/10Teres Major
Traps
8/10Mid Traps
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts, Medial Delts, Rear Delts
Biceps
6/10Forearms
5/10Flexors
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Glutes
5/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place two dumbbells on the floor shoulder-width apart. Grip them in a high plank position with body straight from head to heels, feet wider than shoulders for stability.
- Lower chest toward floor by bending elbows tucked to sides.
- Push through palms to extend arms back to plank.
- Shift weight to one arm and row the opposite dumbbell to your side, elbow back.
- Squeeze shoulder blade and keep hips square.
- Lower dumbbell controlled to floor.
- Repeat row on other side.
- Alternate push-up and rows for reps.
Coaching Tips
Form Cues
- Keep core tight
- Hips square to ground
- Elbows close to body
- Drive elbow back
- Gaze down neutral
- Body straight line
Breathing
Inhale during push-up descent and row preparation; exhale forcefully during push-up ascent and row pull while bracing core.
Tempo
3-1-1
Range of Motion
Lower chest to inches above dumbbells in push-up; row dumbbell until elbow passes torso, maintaining plank alignment without hip rotation.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain present
- Use hex dumbbells to prevent rolling
- Start with bodyweight plank if unstable
- Maintain neutral spine to protect back
- Progress slowly to avoid form breakdown
Spotting
No spotter needed; perform in open space with safeties like using knees if balance fails.
Common Mistakes
- Allowing hips to rotate
- Sagging lower back
- Flaring elbows wide
- Rushing the row
- Lifting opposite hand prematurely
- Arching back during plank
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank
- Hip mobility for stability
- Ankle dorsiflexion if feet elevated
Build Up First
- Proficient plank hold
- Basic push-up form
- Single-arm row technique
Also known as
Renegade Row Push-Up, Dumbbell Push-Up Row, Plank Row with Push-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Renegade Row
Dumbbells
Lats
Dumbbell Close-Grip Push-Up
Dumbbells
Triceps
Dumbbell Upright Row
Dumbbells
Shoulders
Dumbbell Push Press
Dumbbells
Shoulders
Dumbbell Squat with Front Raise
Dumbbells
Quads, Shoulders
Dumbbell Pullover with Leg Raise
Dumbbells, Flat Bench
Lats, Abs
Dumbbell Rotational Row
Dumbbells, Flat Bench
Lats
Dumbbell Seal Row
Dumbbells, Flat Bench
Lats
Dumbbell Single-Arm Upright Row
Dumbbells
Shoulders
TRX Push-Up with Pike
Others
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
