From a high-plank position, perform single-arm dumbbell rows to work the upper back while the core holds the torso stable.
How to do the Renegade Row (Dumbbell)#
- Place a dumbbell in each hand on the floor and get into a high plank with your hands gripping the dumbbells and feet set wider than hip-width for balance.
- Brace your core and keep your hips level so your body forms a straight line from head to heels.
- Pull one dumbbell toward your lower rib cage by driving your elbow back and squeezing the upper back at the top of the movement.
- Lower the dumbbell back to the floor with control and pause briefly before performing the row on the opposite side.
- Keep a neutral neck and avoid rotating your torso as you row each arm.
Muscles worked#
- Primary: Lats, Upper back
- Secondary: Abs, Obliques, Biceps, Rear delts, Triceps
Common mistakes#
- Allowing the hips to rotate toward the rowing side.
- Letting the hips drop or the lower back sag.
- Using momentum or jerking the weight instead of a controlled pull.
- Flaring the elbow too far away from the body.
- Not bracing the core, causing instability.
