Dumbbell Renegade Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Renegade Row is a compound exercise that primarily targets the lats while also engaging the biceps as a secondary muscle. Performed with a pair of dumbbells in a high plank position, it challenges core stability, shoulder strength, and upper-back activation. The exercise involves rowing one dumbbell at a time towards the chest while maintaining a straight, rigid body line, alternating sides for the desired repetitions. It combines pulling strength with core and glute stabilization, making it effective for building upper-body strength and improving overall balance and coordination.
How to Perform
Position yourself in a high plank with a dumbbell in each hand, wrists aligned under your shoulders.
Tighten your core and squeeze your glutes to maintain a straight line from your head to your heels.
Lift one dumbbell toward your torso, keeping your elbow tucked close to your side.
Slowly lower the dumbbell back to the floor and perform the same movement on the opposite arm.
Alternate sides steadily, ensuring your hips remain stable and your body does not twist, for the total number of repetitions.
Focus on controlled movements and avoid using momentum to maximize activation of the lats and biceps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight throughout to prevent lower-back sagging.
Avoid rotating your hips; maintain a stable plank position.
Use a controlled tempo rather than jerking the dumbbells.
Choose a weight that challenges you without compromising form.
Exhale while pulling the dumbbell up and inhale while lowering it.
Keep elbows close to your body to maximize lat engagement.
Engage your glutes to support overall body stability.
Avoid lifting your shoulders toward your ears; keep them down and back.
Pause briefly at the top of the row for better muscle contraction.
Ensure your wrists stay neutral to prevent strain.
How Not to Perform
Do not let your hips sag or pike, as this strains the lower back.
Avoid twisting your torso during the row; keep your body aligned.
Do not use momentum to lift the dumbbells; control the movement.
Avoid flaring your elbows out; keep them close to your sides.
Do not shrug your shoulders toward your ears; keep them down and back.
Avoid gripping the dumbbells too loosely, which reduces stability.
Do not lift weights that are too heavy, compromising form.
Avoid holding your breath; maintain steady breathing throughout.
Do not let your wrists bend backward; keep them neutral.
Avoid rushing through reps; slow, controlled movements maximize lat activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
