# Renegade Row (Dumbbell)

> A plank-position row on two dumbbells, rowing one side at a time, that trains your lats and upper back while your core resists twisting.

Page: https://fitnessie.app/exercises/dumbbell-renegade-row/
Type: Dumbbell · Pull
Demo video: https://fitnessie.app/demos/renegade-row-dumbbell/796eb253d8d5eaa9.mp4

## How to do it

1. Start in a high plank with a dumbbell under each shoulder, hands gripping the handles, feet slightly wider than your hips.
2. Brace your core so your body is one straight line from head to heels.
3. Row one dumbbell toward your ribs, elbow close to your body and passing your torso.
4. Lower it to the floor with control.
5. Row the other side, and keep alternating.

## Key cues

- Hands under shoulders
- Body straight, hips square
- Elbow close to your ribs
- Plant the dumbbell softly
- Resist rotating

## Common mistakes

- Using a load so heavy your hip and shoulder hike up
- Twisting your torso to lift the dumbbell
- Dropping the dumbbell back down hard
- Letting your hips sag or pike

## Muscles worked

- Primary: Lats, traps and rear delts
- Secondary: Biceps, forearms, abs and obliques

## Equipment

Dumbbells.

## References

- [StrengthLog: Renegade Rows](https://www.strengthlog.com/renegade-row/)
- [ACE: Renegade Row](https://www.acefitness.org/resources/everyone/exercise-library/355/renegade-row/)
- [BarBend: Renegade Row](https://barbend.com/renegade-row/)