Dumbbell Deep Push-up and Renegade Row
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Chest
- Type
- Strength
The dumbbell deep push-up and renegade row is a compound bodyweight-plus-dumbbell exercise that builds the chest while training the upper back and core. The deep push-up off two dumbbells targets the chest (pectoralis major) through a larger range of motion, with the front shoulders and triceps assisting, and the renegade row that follows works the lats and upper back while your core fights rotation to keep the plank stable.
How to do the Dumbbell Deep Push-up and Renegade Row
- 1Set two dumbbells shoulder-width apart on the floor and grip the handles, stacking your shoulders directly over them.
- 2Extend your legs back into a high plank with feet about hip-width or wider for stability, and brace your core and glutes so your body forms a straight line.
- 3Lower your chest between the dumbbells, letting it sink slightly below the handles to reach a deeper stretch than a floor push-up allows.
- 4Press back up through your palms until your arms are fully extended, keeping your elbows tucked at roughly a 45° angle to your torso.
- 5From the top of the push-up, shift your weight slightly and row one dumbbell up to the side of your ribs, driving your elbow past your back.
- 6Lower that dumbbell under control to the floor, keeping your hips square to the ground without twisting toward the working arm.
- 7Row the opposite dumbbell with the same control, then return to the start to complete one rep.
- 8Repeat for your target reps, then carefully set the dumbbells down and stand up.
Form tips
- Set your feet wider than hip-width to create a stable base and make it easier to resist twisting during the rows.
- Squeeze your glutes and brace your abs throughout so your hips stay level and your lower back doesn't sag.
- Use hex (flat-sided) dumbbells if you have them — round dumbbells can roll and make the plank unstable.
- Lower into the push-up under control to own the deeper range of motion rather than dropping into the bottom.
Common mistakes
- Letting your hips rotate toward the rowing arm, which removes the anti-rotation core work and strains the lower back.
- Sagging or piking your hips out of the plank line, which shifts load off the chest and core and stresses the spine.
- Flaring your elbows straight out to the sides on the push-up, which loads the shoulder joint instead of the chest.
- Rushing the rows and yanking the dumbbell up, which loses upper-back tension and destabilizes the plank.
Frequently asked questions
What muscles does the dumbbell deep push-up and renegade row work?
The deep push-up primarily works the chest (pectoralis major), with the front shoulders and triceps assisting, and the renegade row trains the lats and upper back while your core works hard to resist rotation.
Why use dumbbells for a deep push-up?
Gripping the dumbbell handles raises your hands off the floor, letting your chest sink below them at the bottom. That extra depth gives the chest a bigger stretch and range of motion than a standard floor push-up.
Is this exercise good for beginners?
It's an intermediate move because the plank, deep push-up, and rotation control are demanding at once. Beginners can build up with regular push-ups and renegade rows separately, or row from the knees, before combining them.
How do I stop my hips from twisting during the rows?
Set your feet wider, squeeze your glutes, and keep both hips pointed at the floor as you row. Move the dumbbell slowly — fast, heavy rows are what pull the body out of position.
