Dumbbell Renegade Row
- Reps
- 8–12
- Kit
- Dumbbell
How to do it
- 1
Start in a push-up position gripping a dumbbell in each hand — hands under your shoulders, body in a straight line.
- 2
Keep your hips level and still — don't let them rotate.
- 3
Breathe out as you pull one dumbbell up toward your hip, leading with your elbow.
- 4
Breathe in as you lower it back to the floor — that's one rep. Repeat on the other side.
Where you should feel it: Your back, your stomach and your sides.
What your coach says mid-set
- “Hips stay level, no rocking”
- “Pull the weight toward your hip”
- “Feet wide for a firm base”
Common mistakes
Hips twisting as you row
Set your feet wider and row only as high as your hips stay still.
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