Dumbbell Renegade Row (How To, Muscles Worked, Benefits)

The Dumbbell Renegade Row is a hybrid movement that combines a plank hold with a single-arm row, targeting both the upper back and the core. Performed from a high plank position with hands gripping dumbbells, you row one arm at a time while resisting rotation through the torso.

This makes it a highly effective total-body movement for strength, stability, and postural control.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Core (Obliques, Transverse Abdominis), Biceps, Rear Deltoids, Glutes
Equipment Needed: Dumbbells (hex-style preferred for stability)

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DB Renegade Row

Step-by-Step Instructions

1. Set-Up:
   • Get into a high plank position with each hand gripping a dumbbell on the floor, wrists stacked under shoulders.
   • Feet should be set slightly wider than shoulder-width to help stabilize your base.
   • Keep your body in a straight line from head to heels, core braced and glutes engaged.
2. Execution:
   • Row the right dumbbell toward your ribcage, keeping your elbow close to your side.
   • Resist the urge to twist or rotate your hips as you pull.
   • Lower the dumbbell back to the floor with control.
   • Repeat on the left side, alternating rows or completing all reps on one side before switching.
3. Tips for Proper Form:
   • Widen your feet if you’re struggling to stay balanced.
   • Keep your core tight and squeeze your glutes to stay stable.
   • Don’t rush—move slowly to maintain control and maximize engagement.

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Key Benefits

• Builds upper back strength while reinforcing anti-rotational core stability.
• Improves scapular control and shoulder stability.
• Develops total-body tension and control—useful for athletic performance and injury prevention.

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Modifications and Variations

• Easier Option:
  • Perform the row from your knees.
  • Use lighter dumbbells and focus on perfect form.
• Harder Option:
  • Add a push-up between rows (Renegade Row + Push-Up).
  • Use a slow tempo or pause at the top of each row.
  • Perform with feet closer together for added core demand.

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Common Mistakes

• Rotating the Hips: Keep your body square—don’t let your torso twist.
• Shrugging the Shoulders: Pull with your back, not just your arm.
• Letting the Hips Drop: Maintain a strong plank with glutes and abs engaged.

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Reps and Sets Recommendations

• For Strength: 3–4 sets of 6–8 reps per side with moderate to heavy dumbbells.
• For Core and Stability Work: 3–4 sets of 10–12 reps per side at a controlled tempo.
• In Conditioning Circuits: 30–45 seconds of alternating rows for time, with focus on quality.

DB Renegade Row Variations

Renegade Row + Pushup

The most popular (and most hated by many athletes) variation is to pair the Renegade Row with a Pushup.

To perform this variation, do one row with each arm followed by one pushup. Continue this pattern until all reps are completed. A set of 8 to 10 reps is absolutely brutal on the chest and shoulders. Highly recommended.

DB Renegade Row Alternatives

If you can’t (or don’t want to) do DB Renegade Rows for whatever reason – equipment, injury – here are a few alternatives you might be able to try. Want even more options?

Here are 10 of the best alternatives for Renegade Rows.

Chest Supported Dumbbell Row

Chest Supported Dumbbell Rows are very similar to Renegade Rows, but instead of holding a pushup position while you row, use a bench set at a 30-degree angle.

Grab dumbbells and lay on the bench with your head just above the top edge of the bench. You can row both dumbbells at the same time or alternate arms just like with Renegade Rows.

Bent Over Row

Don’t have dumbbells? Substitute Barbell Bent Over Rows instead.

Stand tall with a barbell, brace the core, slight bend in the knee and then hinge at the hip until the bar lowers down to mid-shin.

Make sure to maintain a flat back and row the barbell to the top of the stomach.

More Links and Info

If you’d like to see more upper body lifts, head over to the Upper Body Strength section of our Exercise Library. There you’ll find dozens of exercises for the chest, back and shoulders – all with complete step-by-step instructions.

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