Renegade Row
From a push-up plank on two dumbbells, each dumbbell is rowed in turn while the hips stay square. It trains the back and challenges anti-rotation core strength.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
- Rear Delts
- Biceps
- Chest (Pectoralis Major)
- Triceps
- Sets
- 3–4
- Reps
- 6–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a high plank gripping two hex dumbbells under the shoulders, feet wider than hip-width.
Brace the core and squeeze the glutes to hold a straight line from head to heels.
Row one dumbbell toward the hip while pushing the other into the floor.
Lower it under control back to the floor.
Repeat on the other side, alternating for the set.
Breathing: Exhale as you row and inhale as you lower the dumbbell.
Coaching tips
Hips stay level
Push the floor away with the support hand
Elbow to the hip
Common mistakes
Hips rotating toward the rowing side
Feet too close together
Sagging lower back
Yanking the dumbbell up
Safety notes
Use hex dumbbells so they do not roll under your hands.
Keep the load light enough that the hips stay square.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.