Dumbbell Renegade Rows

Intermediate

Owen Jones

17 Sep 2024

Step 1
Stand on a high bar, feet shoulder-width apart, put two weights under your shoulders, and balance your hands on the handles.
Step 2
Keeping your shoulders back and down, your wrists strong, slowly pull one of the dumbbells towards your hips, tensing your elbows, opening your chest. Keep your glutes and abs on.
Step 3
Hold for a count of two and tighten your back muscles. On an inhale, return to the starting position, slowly lowering the dumbbell to the floor. Repeat the lift with the opposite arm.
Step 4
Alternating arms, complete the desired number of repetitions.

Dumbbell Renegade Rows targets Back, Total Body as seen below.

Keep your shoulders and hips facing the floor throughout the exercise.
Start with lighter weights to avoid compensatory twisting of the hips and shoulders.
Engage your core throughout the exercise to maintain a high plank position. Don't lift your hips up, and don't arch your back.
To make dumbbell rows easier, do the exercise on your hands and knees (i.e., in a semi-high plank position), not on your hands and toes.

Intermediate

Intermediate

Owen Jones

17 Sep 2024