Ever tried holding a plank while rowing? That’s the dumbbell renegade row—a move that blasts your core, back, and arms all at once. The short answer: it builds strength and stability fast. Grab your best-selling dumbbells, and keep reading to learn why this combo is worth mastering.
Rows are already a staple in strength training, but the dumbbell renegade row adds a twist. Unlike bent-over rows or barbell pulls, this move forces your entire body to stay locked in a plank. That means while your back works hard, your core is battling to keep you steady.
Ever tried balancing a table on one leg? That’s how your core feels during renegade rows. Each time you row one dumbbell, your body wants to rotate, and your obliques jump in to resist. This is why renegade rows with dumbbells build not only strength but also balance and stability.
Push up rows throw chest training into the mix, but the classic renegade row focuses more on pulling power and anti-rotation. Both moves have value, yet if your goal is rock-solid back strength with core endurance, the dumbbell renegade row deserves priority.
Yes — with modifications. If you’re new, start with plank rows or even single-arm dumbbell rows before trying the full renegade row. The short answer: it’s a challenging move, but absolutely beginner-friendly with lighter weights and proper form.
The main pull comes from your lats, the big muscles running down your back. Think of them as the engine of the movement, driving each row upward.
Unlike most rows, your abs and obliques are on guard the whole time. Their job? Keep your hips from rolling side to side as you lift. That’s what makes plank rows and renegade rows a unique core challenge.
Your delts, traps, and triceps keep everything locked in place. They don’t just stabilize — they’re actively working to hold your frame steady.
In short, renegade rows with dumbbells target your lats, core, shoulders, arms, and stabilizers all at once. It’s a compact exercise that hits nearly everything.
The bread-and-butter version: start in a plank, row one dumbbell at a time, and fight to keep your hips square.
An alternating renegade row makes your body switch sides quickly, testing balance with every rep.
Want more chest and triceps action? Add a push-up between rows. It’s tough, but it turns one move into a full push-pull combo.
For longer holds and slower reps, these moves build endurance and strengthen the stabilizers you rely on in heavy lifts.
If renegade rows feel overwhelming, build up with single-arm rows on a bench. It’s a perfect stepping stone.
Kettlebells make the base unstable, so balance gets harder. Dumbbells, especially flat-sided ones, give you more stability and better control.
If you can’t set up on the floor, try inverted rows, Pendlay rows, or cable row variations. They hit similar muscle groups with less demand on core balance.
No dumbbells? Bands paired with planks mimic the anti-rotation effect of renegade rows, making them great at-home substitutes.
Traditional rows let you go heavier, but they don’t demand the same stability. Renegade rows train strength and control at the same time.
A great add-on: kettlebell rows force more grip strength while still giving each side individual attention.
Place two dumbbells on the floor, shoulder-width apart.
Get into a plank position with hands on the dumbbells.
Row one dumbbell toward your waist, keeping hips square.
Lower slowly, then switch sides.
Keep wrists stacked under shoulders and feet set wider for balance. Brace your core like someone’s about to punch your stomach.
Rushing makes you lose control. The biggest errors? Dropping your hips, twisting your torso, or jerking the dumbbell up. Slow it down.
Exhale as you row, inhale as you lower. Move with control, not momentum — that’s where the growth happens.
Perform 3 sets of 8–10 plank rows, then finish with 2 sets of single-arm rows for a foundation in form and strength.
Cycle through 3 rounds of alternating rows paired with push-ups. It’s a perfect blend of core and upper body training.
Add presses and loaded carries after each set of renegade rows for a brutal conditioning session.
Combine renegade rows, plank variations, and weighted plank pulls for a total-body challenge.
From Troy urethane dumbbells to York cast iron dumbbells, you’ll find the right tools for every renegade row variation.
Since you’re supporting your body in a plank, dumbbell shape and grip really matter. Flat, balanced heads make the exercise safer and smoother.
Whether you’re just starting or lifting heavy, our best-selling dumbbells cover every range from 5 lbs to 150 lbs.
Machines can cost thousands and hit fewer muscles. Dumbbells give you more versatility for a fraction of the price.
Planning a full setup? We offer bulk deals and custom discounts when you order dumbbell sets.
Every week, we run a new coupon code for 5% off — perfect if you want to grab your best-selling dumbbells at a lower price.
Renegade rows aren’t just another row. They’re a multi-tasker, training strength, stability, and endurance all at once.
This single exercise brings the benefits of rows, planks, and anti-rotation training into one package. That’s why athletes, lifters, and even home gym users keep them in rotation.
Our Troy, York, VTX, and Pro Style dumbbells — ranging from 5 to 150 lbs — are always in stock and ready, with discounts available on bulk orders.
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