Dumbbell Renegade Row
What Is the Dumbbell Renegade Row?
Dumbbell Renegade Row is a compound exercise that primarily targets the back and core, and also engages the shoulders, biceps and the muscles that hold the upper body up in a plank. It is an intermediate-level movement that combines a single-arm dumbbell row with a high plank held on a pair of dumbbells, so every rep asks the trunk to stop the body from twisting while one hand leaves the floor.
The value of the exercise is that pairing. A standard row trains the upper back with the torso supported, while the renegade row takes that support away and makes the obliques and abdominals resist rotation the whole time. That makes it a popular choice for conditioning circuits, bootcamp classes and full-body dumbbell sessions, and it is one part of the man maker, a dumbbell complex that links a push-up, a row on each side and a clean and press.
On the rowing side, the lats, rhomboids and middle trapezius pull the dumbbell toward the hip, with the rear deltoid and biceps assisting. On the supporting side, the shoulder, serratus anterior and triceps hold a straight arm over the dumbbell while it takes more of the body's weight. Because the plank limits how much you can lift, the load stays well below what a supported row allows, so it works best as a core and upper-back exercise rather than as the main back builder in a program. A wider stance makes it easier to stay square, a narrower stance makes it harder, and adding a push-up after each pair of rows brings in more chest and triceps work.
The renegade row suits lifters who can already hold a solid Plank and perform strict Push-Ups with a rigid trunk. If the hips twist or sag, build up with the Plank Shoulder Tap, which trains the same anti-rotation job without a load, and with the Dumbbell Single-Arm Bent-Over Row for the pull itself. During each rep, focus on keeping both hips level and pointed at the floor, since that is where most of the core training comes from.
Muscles Worked
- External Oblique
- Primary
- Latissimus Dorsi
- Primary
- Rectus Abdominis
- High
- Rhomboid Major
- High
- Upper Trapezius
- High
- Biceps Brachii
- Medium
- Deltoid
- Medium
- Serratus Anterior
- Medium
- Teres Major
- Medium
Instructions
- Place two dumbbells on the floor about shoulder-width apart, with the handles parallel to each other. Flat-sided hex dumbbells are the most stable.
- Grip the handles with your palms facing each other and walk your feet back into a high plank, arms straight and hands directly under your shoulders.
- Set your feet on the balls of your feet, a little wider than hip-width apart, and wider still if you need more stability. Keep your legs straight and your body in a line from head to heels.
- Brace your abs and squeeze your glutes so your hips stay level with your shoulders.
- Press the left dumbbell firmly into the floor with a straight elbow and row the right dumbbell up toward your hip, keeping the elbow close to your side.
- Stop when your elbow reaches the side of your torso, with your hips and chest still facing the floor.
- Lower the dumbbell under control until it rests flat on the floor, and reset your plank.
- Repeat with the left arm, and keep alternating sides for the planned number of reps on each arm.
- To finish, set both dumbbells down steadily and lower your knees to the floor before letting go.
Common Mistakes
Twisting the hips
Letting the rowing side of the hips and chest turn toward the ceiling removes the anti-rotation work that makes the exercise worthwhile and shifts stress to the lower back.
Feet too close together
A narrow stance shrinks the base of support so much that most lifters have to rock from side to side to lift the dumbbell.
Sagging lower back
When the abs and glutes switch off, the hips drop and the lower back arches, so the spine takes the load instead of the trunk muscles.
Going too heavy
Using the same dumbbells as a supported row usually overwhelms the plank and leads to twisting, short reps and unstable set-downs.
Cutting the row short
Lifting the dumbbell only a few inches off the floor skips most of the back work, so the elbow should travel back until it reaches the side of the torso.
Dropping the dumbbell
Letting the weight crash down or land on its edge jolts the supporting wrist and can knock the dumbbell out of position for the next rep.
Injuries
Dumbbell Renegade Row is a medium risk exercise when performed with proper technique. The main strain points are the lower back, which sags into an arch when the brace gives out, the wrist of the supporting hand, which can bend back or be jolted if a dumbbell rolls or lands on its edge, and the supporting shoulder, which takes more of the upper body's weight each time the other hand lifts.
Use flat-sided hex dumbbells so they cannot roll, and keep each wrist stacked straight over the handle rather than bent back. Set your feet wider than hip-width, squeeze your glutes and brace before every rep, and choose a load well below what you use for a supported row. Lower each dumbbell under control so it lands flat instead of on a corner.
To make it easier, drop your knees to the floor, set your hands on a bench or box, or practice the Plank Shoulder Tap until you can lift a hand without the hips turning. To make it harder, bring the feet closer together, pause at the top of each row, or add a push-up after each pair of rows before adding weight.
Stop the set if you feel sharp pain in the wrist, shoulder or lower back, or if your hips keep sagging or twisting and you cannot correct them. Those are signs that the load or the set length has outpaced your plank.
- Equipment
- Dumbbell and body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Other Names for the Dumbbell Renegade Row
The Dumbbell Renegade Row is also known as:
- Dumbbell Plank Row
- Alternating Plank Row
Frequently Asked Questions
- Q: Is a push-up part of the renegade row?
Not in the version shown here, where you alternate rows from a held plank. Some coaches add a push-up after each pair of rows and call the row-only version a dumbbell plank row, and the push-up adds chest and triceps work and makes each set harder.
- Q: How heavy should the dumbbells be?
Noticeably lighter than you would use for a supported Dumbbell Single-Arm Bent-Over Row. Pick a weight you can row with your hips staying square and set down without a clank, and go lighter as soon as the hips start to twist or the rows get shorter.
- Q: Can I use round dumbbells or kettlebells?
Flat-sided hex dumbbells are the best choice because they stay put under your hand. Round dumbbells can roll and bend the wrist, so if they are all you have, keep the load light and work on a firm, nonslip floor. Kettlebells can be used too, but their higher handle and smaller base make them tip more easily.
- Q: Will renegade rows build a bigger back?
They train the upper back, but the plank limits how much weight you can row, so they work better as a core and upper-back exercise than as your main back builder. When back size is the goal, pair them with a supported row such as the Dumbbell Bent-Over Row or the T-Bar Row.
- Q: How wide should my feet be?
Start with your feet wider than hip-width, as wide as you need to row without the hips turning. Bringing them closer together over time is one of the simplest ways to make the exercise harder.