Dumbbell Renegade Row

Target muscle: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergist muscles: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
Equipment: Dumbbell
Body part: Back, Waist
Type: Strength

The dumbbell renegade row is a back exercise performed from a high plank while holding a dumbbell in each hand, rowing one at a time. It builds the lats, teres major, and mid-to-lower traps along with the rear delts and arms, while demanding heavy core and anti-rotation bracing through the waist. It pairs back strength with full-body stability, making it a strong addition to back or conditioning days.

How to do the Dumbbell Renegade Row

1Place two dumbbells shoulder-width apart on the floor and grip their handles, settling into a high plank with your hands stacked under your shoulders.
2Widen your feet beyond hip-width for a stable base, brace your core, and squeeze your glutes so your body forms a straight line from head to heels.
3Shift your weight slightly onto the supporting arm and the opposite foot to lock in your balance.
4Drive your elbow back and up, pulling one dumbbell toward your hip while keeping it close to your body until your hand reaches rib height.
5Squeeze your shoulder blade toward your spine at the top, keeping your hips level and square to the floor.
6Lower the dumbbell under control back to the floor without letting your torso rotate or sag.
7Repeat the row with the other arm, alternating sides while keeping the plank rigid throughout.
8Once your reps are complete, set both dumbbells down and lower your knees to finish.

Form tips

Keep your hips as still and level as possible — the less your torso twists, the harder your core and lats are working.
Set your feet wider than usual; a broader stance lowers your center of gravity and makes anti-rotation far easier.
Row the dumbbell along your ribcage with the elbow tracking back, not flared out, to keep tension on the lats and mid-back.
Use hex (flat-sided) dumbbells when possible so the supporting weight doesn't roll under your hand.
Start lighter than your usual bent-over row weight until you can hold the plank without your hips shifting.

Common mistakes

Letting the hips rotate or pike up to swing the weight, which removes tension from the back and turns the rep into momentum.
Placing the feet too close together, making the plank unstable and forcing you to use weights too light to train the back.
Flaring the elbow wide instead of driving it back along the ribs, which shifts load off the lats and onto the shoulder joint.
Letting the lower back sag or the head drop, which strains the spine and breaks the rigid plank position.
Yanking the dumbbell up and dropping it down, sacrificing the controlled tempo that builds back strength and stability.

Frequently asked questions

What muscles does the dumbbell renegade row work?

It targets the lats, teres major and minor, infraspinatus, and the lower and middle traps, with the rear delts, brachialis, brachioradialis, and lower chest assisting. The plank position also heavily engages the core and waist for stability.

How heavy should the dumbbells be?

Lighter than your standard bent-over row. The plank limits how much weight you can control without your hips twisting, so pick a load you can row with a level torso for clean reps on both sides.

Is the dumbbell renegade row good for beginners?

It is an intermediate move because it combines a plank with a row. Beginners should first be comfortable holding a solid plank and performing a single-arm dumbbell row before adding this exercise.

What's a good alternative to the dumbbell renegade row?

A single-arm dumbbell row with a bench gives similar lat and mid-back work with less balance demand. A standard plank can be added separately if you want the core challenge without the row.

How many sets and reps should I do?

Aim for 3 to 4 sets of 6 to 10 reps per arm. Keep the weight controlled and stop the set once your hips start rotating or your plank breaks down.