Renegade row
Log this in the trackerA dumbbell row from a push-up position, where the core pays for every rep.
What it is
In a plank on two dumbbells, you row one at a time while keeping the hips square. It is a back exercise with an anti-rotation core demand bolted on.
Muscles worked
Primary: Lats, Upper back, Core. Secondary: Biceps, Chest (pectorals), Glutes.
How to perform it
- Set two hexagonal dumbbells shoulder-width apart and take a plank position on them.
- Widen the feet for a stable base and brace the trunk hard.
- Row one dumbbell to the ribs while keeping both hips level.
- Lower it under control and repeat on the other side.
Common form faults
- Hips rotating toward the rowing arm. Widen the feet, slow down, and lighten the load until the hips stay square.
- Round dumbbells rolling under the hands. Use hexagonal dumbbells or kettlebells; round ones are genuinely unsafe here.
Programming
6 to 10 reps a side with moderate loads. Judge it by whether the hips stay level, not by the dumbbell size.
Plan your training
Variations & substitutions
Frequently asked questions
- Is it a back or a core exercise?
- Mostly core with a back stimulus. If back size is the goal, a supported row lets you use far more load.
- How do I stop rotating?
- Feet wider, glutes squeezed, and a slower tempo. Rotation is the exercise telling you the load is too heavy.