Dumbbell alternate renegade row

Muscles worked: Back
Back
🔧 Dumbbell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Start in a high plank with dumbbells shoulder-width apart. Engage your core, maintain a straight line, and prevent hip rotation. Row one dumbbell towards your hip, retracting your shoulder blade and bending your elbow close to your body. Lower with control. Alternate arms, maintaining plank form.

Tips

Feet slightly wider than shoulder-width for stability. Squeeze shoulder blades during each row. Keep neck neutral, looking forward. Avoid hip rotation. Use lighter weights or perform without dumbbells if balance is challenging. Exhale during the row, inhale during the lowering phase.

Similar exercises

Dumbbell renegade row Back · 🔧 Dumbbells 5/10 Kettlebell renegade row Abs, Back, Upper arms · 🔧 Kettlebell 5/10 Dumbbell push up renegade row Back, Upper arms, Shoulders · 🔧 Dumbbells 5/10 Dumbbell row Back · 🔧 Dumbbell 3/10 Dumbbell reverse row Back · 🔧 Dumbbells 3/10 Dumbbell pendlay row Back, Shoulders · 🔧 Dumbbells 3/10 Dumbbell rotational row Back, Shoulders · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell row Back, Shoulders · 🔧 Kettlebell 3/10
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