Alternating Dumbbell Renegade Row

How To Do A Alternating Dumbbell Renegade Row Correctly

The alternating dumbbell renegade row is an excellent exercise that builds core strength, as well as targeting the muscles in the back.

To get started:

1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip.
2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
3. Just like you would do with a straight arm plank, contract every muscle in your body, including your chest, glutes, hamstrings, quadriceps, and especially your core.
4. Then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your shoulder blade back.
5. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor.
6. Under control, slowly lower the dumbbell back to the floor, taking twice as long to lower the dumbbell as it took you to raise it.
7. Repeat the same movement with the opposite arm.

Primary Muscles Worked

Renegade Row Variations

• Dumbbell Push Up Renegade Row
• Cross Body Mountain Climber With Dumbbell Renegade Row