Dumbbell renegade row exercise
| |

Dumbbell renegade row

Exercise details

  • Target muscle: None; the back in general. See synergists
  • Synergists: Latissimus Dorsi, Teres Major, Infraspinatus, Teres Minor, Middle and Lower Trapezius, Rhomboids, Sternal (Lower) Pectoralis Major, Posterior Deltoid, Brachialis, Brachioradialis
  • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Holding a dumbbell in each hand, assume a high plank position (i.e. get on all fours and then straightening your legs and body). The dumbbells should be shoulder-width apart.


  1. Keeping your hips and shoulders square, exhale as you pull one dumbbell up to the side of your waist.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you return to the starting position by slowly lowering the dumbbell to the floor.
  4. Repeat the lift with your opposite arm.
  5. Alternating your arms, perform the desired number of repetitions.

Comments and tips

  • The dumbbell renegade row is a great exercise for your back, arms, and core.
  • Throughout the exercise, keep your shoulders and hips facing the floor.
  • Start with lighter weights to avoid compensatory twisting of your hips and shoulders.
  • Engage your core throughout the exercise in order to maintain the high plank position. Do not lift your hips up or arch your back.
  • Placing your feet wider than shoulder-width apart can help you to maintain stability. However, if you want to get the full benefit of this exercise, keep your feet shoulder-width apart, since this makes maintaining your stability more challenging.
  • To make the dumbbell renegade row easier, perform the exercise on your hands and knees (i.e. in the half high plank position) instead of on your hands and toes.
  • See also the bent-over dumbbell row and the bent-over two-arm dumbbell row.

Dumbbell renegade row video


Similar Posts