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Dumbbell Renegade Row
Intermediate - Strength - Compound
Targeted Muscle Group
Back
Core
Upper Legs
Recommended Equipment
Dumbbell
How to do it
The dumbbell renegade row is an exercise that primarily targets the muscles of the back, shoulders, and core.
Start by placing two dumbbells on the floor about shoulder-width apart. Assume a high plank position with your hands gripping the dumbbells, wrists directly under your shoulders, and your body forming a straight line from head to heels. Your feet should be slightly wider than hip-width apart for stability.
Engage your core muscles to maintain a stable plank position throughout the exercise. This will help protect your lower back and enhance the effectiveness of the rowing motion.
While maintaining a stable plank, lift one dumbbell off the floor towards your rib cage, keeping your elbow close to your body. Focus on squeezing your shoulder blade towards your spine as you lift the dumbbell. This will engage the muscles of your upper back. Lower the dumbbell back to the floor in a controlled manner, and then repeat the movement on the other side.
Throughout the exercise, be mindful of keeping your hips and shoulders square to the floor. Avoid excessive twisting or shifting of your torso. Keep your neck in a neutral position, avoiding any excessive upward or downward movement.
Exhale as you lift the dumbbell and inhale as you lower it back down. Maintain steady breathing throughout the exercise to support core engagement and stability. As you become stronger, you can increase the weight of the dumbbells or the number of repetitions.
