Dumbbell Renegade Row
Horizontal pull, dumbbell, upper back and lats
The renegade row rows one dumbbell to the hip from a high plank held on two dumbbells. It trains the upper back and lats, and the trunk works hard to keep the hips from turning. It suits people who can hold a solid plank and want back and trunk work in one move.
Setting up
- Place two dumbbells on the floor about shoulder width apart.
- Grip them and step back into a high plank, body straight from head to heels.
- Set the feet wider than the hips if you need more balance.
How to do a dumbbell renegade row
- Brace the belly and squeeze the glutes.
- Row one dumbbell up to the hip, keeping the elbow close to the body.
- Keep the hips square to the floor.
- Lower the dumbbell under control.
- Row with the other arm.
Breathing. Breathe out as you row and breathe in as you lower.
Muscles worked
- Mainly
- Upper back and lats
- Also
- Abdominals, obliques and biceps
Common mistakes
- Hips twisting as you row. The trunk has to stop the turn, so widen the feet and keep the hips square.
- Hips sagging in the plank. A sagging plank takes the trunk out of it, so brace and squeeze the glutes.
- Using dumbbells too heavy. Heavy dumbbells pull the hips over, so go lighter than for a regular row.
Guide
