Dumbbell Renegade Row
Expert Advice
Keep your hips square to the ground to engage your core and prevent rotation during the row.
How-to-do Steps
- Start in a high plank position with a dumbbell in each hand, positioned directly under your shoulders.
- Row one dumbbell up towards your hip while balancing on the other arm.
- Keep your body stable and avoid twisting your hips.
- Lower the dumbbell back to the ground and repeat with the other arm.
- Alternate arms for the desired number of repetitions.
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Muscles Worked
Dumbbell Renegade Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms5%
Chest5%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Renegade Row work?
Dumbbell Renegade Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms, Chest. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Renegade Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Renegade Row suitable for beginners?
Dumbbell Renegade Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
