The dumbbell renegade row combines a high plank with an alternating one-arm row. As one hand lifts a dumbbell, the other hand and both feet support your body. Your back performs the row while your trunk works to limit twisting and sagging.

This guide covers the row-only version, without an added push-up. Choose it when you want to practice pulling while holding a steady plank. If your main goal is loading the back heavily, a supported row is often easier to progress because balance is less likely to end the set first.

Athlete rows one hex dumbbell from a steady plank with level hips; a small anatomy inset highlights the back and core.

Renegade row muscles worked

  • Latissimus dorsi and rear deltoid: help move the rowing upper arm backward.
  • Rhomboids and middle trapezius: contribute to shoulder-blade movement and control on the rowing side.
  • Biceps and other elbow flexors: bend the working elbow.
  • Abdominal muscles, including the obliques: help resist trunk rotation and excessive extension.
  • Supporting shoulder, triceps, chest and leg muscles: share the work of maintaining the plank.

UConn Health's exercise sheet presents the renegade row as a combined trunk and upper-body exercise. Feeling your abdomen work does not mean the movement selectively removes abdominal fat.

Choose stable dumbbells and a safe floor

Use light, matching hexagonal dumbbells with flat faces that resist rolling. Check that their handles, heads and any collars are secure. Do not assume an adjustable dumbbell is suitable for supporting body weight; follow the manufacturer's instructions. Round dumbbells and unsecured kettlebells can create an unnecessary tipping or rolling hazard.

Choose a level, nonslip surface with room for your feet and the weights. Thick, soft padding under the dumbbells may make them less stable. Wear shoes that grip the floor, and remove loose objects that could interfere with setting a weight down.

How to do the dumbbell renegade row

  1. Set the weights: place two dumbbells approximately shoulder width apart with their handles running front to back. Kneel behind them and take a secure neutral grip.
  2. Build your plank: step the feet back to about shoulder width or slightly wider. Position the hands beneath the shoulders, with your head, torso and legs forming a long line.
  3. Prepare to row: gently brace the abdomen and engage the legs. Shift only enough weight toward the supporting side to free the other dumbbell.
  4. Pull: bring the working dumbbell toward the side of your lower ribs. Let the elbow travel backward near the torso while the chest and pelvis continue facing the floor.
  5. Choose the endpoint: stop before lifting higher requires your torso to rotate or your shoulder to roll forward. The dumbbell does not need to touch your ribs.
  6. Lower and reset: place the weight down gently, regain even support and repeat on the other side. Keep breathing rather than holding your breath for the entire set.

The American Council on Exercise's renegade row instructions emphasize a neutral wrist, a backward-pointing elbow and hips and shoulders kept square. Think of lifting the dumbbell while leaving your shirt logo facing the floor.

Common mistakes and how to fix them

  • Opening the chest toward the ceiling: reduce the dumbbell weight and widen your feet slightly. A large rotation changes the task.
  • Dropping the hips: shorten the set or use a knees-down variation. Do not finish repetitions by hanging through your lower back.
  • Piking upward: reset your plank. If lifting your hips is the only way to row, the current version is too demanding.
  • Throwing the elbow high: use a smooth pull and a comfortable endpoint instead of chasing height.
  • Collapsing onto the support arm: keep that arm actively supporting you without forcing the elbow into hyperextension.
  • Rushing the hand change: put the first weight securely down before transferring support. No repetition is worth a sliding dumbbell.

Regressions and progression

First, practice a comfortable high plank and a separate supported one-arm row. ACE's single-arm row guide offers a bench-supported option for learning the pulling action.

For an easier combined version, place both knees on the floor, keep a straight line from knees through hips to shoulders, and row a very light dumbbell. Avoid sitting your hips back toward your heels. Another option is a stable bench-supported row paired with separate trunk work.

Progress from a steady knees-down row to a full plank with a wide stance. Once that is reliable, add repetitions or a small amount of weight. Narrowing the feet increases the balance challenge, but it is optional. Do not simultaneously narrow your stance, increase weight and add a push-up.

Illustrative sets and repetitions

One conservative starting example is 2 sets of 4–6 repetitions per side with light dumbbells, resting 90–120 seconds or until ready. Count a right row and a left row as one repetition for each side, not two repetitions per side.

Finish with several controlled repetitions still available, and stop earlier if position changes. These numbers illustrate a practice session, not a personal prescription. Record dumbbell weight and stance width so you can compare similar sessions. General ACSM guidance favors individualized, repeatable training over unnecessary complexity.

Frequently asked questions and safety

Is this mainly a back exercise or a core exercise?

It involves both. Your limiting factor may be the plank rather than the row. Use the chest-supported dumbbell row when you want a more stable pulling exercise.

Do I need to add a push-up?

No. That adds pressing work and fatigue. Learn the alternating rows first. The plank shoulder tap guide provides another way to practice resisting hip sway.

What if my wrists, shoulders or back hurt?

Stop and choose a comfortable alternative. Dumbbell handles change wrist position but do not guarantee comfort. Persistent pain, tingling or instability warrants professional assessment; this exercise is not a treatment for an injury.

Sources and further reading