Dumbbell Renegade Row with Push-Up
A demanding full-body exercise combining a push-up and alternating dumbbell rows performed from a high plank position. It builds upper body strength, back musculature, and intense core stability.
About Exercise
Equipment
Dumbbells, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Lats, Abs
Secondary Muscles
Lower Back, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Lats
9/10Teres Major
Abs
8/10Rectus Abdominis, Transverse Abdominis, External Obliques
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts, Medial Delts
Lower Back
5/10Erector Spinae
Traps
4/10Mid Traps
Programming
Typical Rep Range
8-16 reps
Rest Between Sets
60-120 seconds • Rest medium to long depending on the weight used and focus on stability.
How to Perform
Start in a high plank position gripping two dumbbells shoulder-width apart. Keep your feet slightly wider than hip-width for improved stability, ensuring your body forms a straight line from head to heels.
- Lower your chest toward the floor, keeping elbows close to your sides for the push-up component.
- Press back up to the starting plank position with arms fully extended.
- Shift weight to the non-moving arm and pull one dumbbell toward your rib cage, squeezing the shoulder blade.
- Lower the dumbbell with control back to the floor and re-stabilize the plank.
- Repeat the rowing movement on the opposite side to complete one full sequence.
- Continue alternating between the push-up and alternating rows.
Coaching Tips
Form Cues
- Maintain rigid plank.
- Keep hips level.
- Core braced tight.
- Row towards the hip.
- Control the lowering.
- Elbows tuck close.
Breathing
Inhale during the push-up descent and when lowering the dumbbell; exhale forcefully when pressing up and pulling the dumbbell during the row. Maintain deep core bracing throughout.
Tempo
2-0-1
Range of Motion
Perform a full push-up until the chest nears the floor. Row the dumbbell until your elbow is past your torso and the dumbbell reaches rib cage height.
Safety
Safety Notes
- Ensure dumbbells are stable and will not roll.
- If core stability fails, use lighter dumbbells or perform the row from your knees.
- Avoid if you have acute wrist or shoulder pain.
Spotting
Not recommended. If stability is compromised, switch to lighter dumbbells or separate the movements.
Common Mistakes
- Allowing the hips to rotate or sink during the row.
- Failing to maintain a straight spine during the push-up.
- Using momentum to yank the dumbbell up.
- Push-up depth being too shallow.
When to Avoid
- Acute wrist pain or tendinitis.
- Severe shoulder impingement.
- Acute lower back pain.
Flexibility Needed
- Adequate wrist extension mobility to tolerate the plank position.
- Good core strength and endurance.
Build Up First
- Proficient standard push-up technique.
- Mastery of the high plank position for 30 seconds.
Also known as
Push-up to Renegade Row, Plank Row Push-up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Renegade Row with Push-Up
Dumbbells, Body Weight
Chest, Lats
Dumbbell Renegade Row
Dumbbells
Lats
Dumbbell Upright Row
Dumbbells
Shoulders
Dumbbell Push Press
Dumbbells
Shoulders
Dumbbell V-Sit
Dumbbells, Body Weight
Abs, Hip Flexors
Dumbbell Rear Delt Row
Dumbbells
Shoulders
Dumbbell Single-Arm Shoulder Press
Dumbbells
Shoulders
Dumbbell Fly
Dumbbells, Flat Bench
Chest
Dumbbell Prone IYT
Dumbbells, Flat Bench
Shoulders
Dumbbell Floor Fly
Dumbbells
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
