Push Up Dumbbell Renegade Row

How To Do A Push Up Dumbbell Renegade Row Correctly

The Push Up Dumbbell Renegade Row is an advanced version of the traditional alternating renegade row, as it adds in a push up to the exercise.

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. Bend your elbows and keep them tucked to your sides, as you take 2 seconds to lower yourself into a push up, until your chest 2 inches off the ground.
5. Push up with power by extending your arms, then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your shoulder blade back.
6. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor.
7. 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.
8. Repeat the same movement with the opposite arm.

Primary Muscles Worked

Renegade Row Variations

• Alternating Dumbbell Renegade Row
• Cross Body Mountain Climber With Dumbbell Renegade Row