How to Do Dumbbell Renegade Row

Dumbbell Renegade Row is a back exercise using dumbbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Dumbbell Renegade Row

  1. 01Assume a high plank position with hands grasping the dumbbell handles and feet set wider than shoulder-width.
  2. 02Shift weight onto the left arm and row the right dumbbell toward the hip, keeping the elbow close to the ribs.
  3. 03Lower the dumbbell back to the floor without losing the neutral spine position.
  4. 04Repeat the row on the left side while maintaining a rigid torso and stable pelvis.
  5. 05Exhale during the row and inhale as the dumbbell returns to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Renegade Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the hips and shoulders parallel to the floor by pushing the feet into the ground to resist rotation during the row.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Renegade Row questions

What muscles does Dumbbell Renegade Row work?

Dumbbell Renegade Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Renegade Row correctly?

Assume a high plank position with hands grasping the dumbbell handles and feet set wider than shoulder-width. Shift weight onto the left arm and row the right dumbbell toward the hip, keeping the elbow close to the ribs. Lower the dumbbell back to the floor without losing the neutral spine position. Repeat the row on the left side while maintaining a rigid torso and stable pelvis. Exhale during the row and inhale as the dumbbell returns to the floor.

What is the A90 coach tip for Dumbbell Renegade Row?

Keep the hips and shoulders parallel to the floor by pushing the feet into the ground to resist rotation during the row.

Is Dumbbell Renegade Row suitable for beginners?

Dumbbell Renegade Row is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Renegade Row?

Dumbbell Renegade Row uses dumbbell.

A90 Intelligence

Put this into a real plan.

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