Dumbbell Underhand Renegade Row
- Target muscle
- —
- Equipment
- Dumbbell
- Body part
- Waist
- Type
- Strength
The dumbbell underhand renegade row is a plank-based rowing exercise that pairs a strong anti-rotation demand on the core (waist) with single-arm back work. Holding a high-plank position on two dumbbells, you row one weight at a time using an underhand (supinated) grip, which draws the elbow close to the body and brings the lats and biceps into the pull. It builds rowing strength while training the trunk to resist twisting.
How to do the Dumbbell Underhand Renegade Row
- 1Place two dumbbells on the floor about shoulder-width apart and grip them with a neutral hold, palms facing each other.
- 2Set up in a high-plank position on top of the dumbbells, hands under your shoulders, legs extended and feet slightly wider than hip-width for a stable base.
- 3Brace your core, squeeze your glutes, and keep your hips level so your body forms a straight line from head to heels.
- 4Shift your grip to underhand on the working side so your palm faces forward, then row that dumbbell up toward your hip while keeping your elbow tucked close to your ribs.
- 5Pull until the dumbbell reaches your lower ribs, driving your elbow back and squeezing your shoulder blade toward your spine.
- 6Lower the dumbbell under control back to the floor without letting your hips rotate or dip.
- 7Repeat on the opposite arm, alternating sides while keeping your torso square to the ground.
- 8Finish your reps, set both dumbbells down, and step out of the plank under control.
Form tips
- Widen your feet to lower the anti-rotation challenge; bring them closer together to make balancing through the trunk harder.
- Keep the working elbow tucked tight to your side throughout the pull so the underhand grip keeps tension on the lats and biceps.
- Move slowly and resist the urge to rush; the goal is a stable, non-rotating torso, not the heaviest possible weight.
- Use hex (flat-sided) dumbbells when you can, since they are far more stable than round dumbbells in the plank position.
- Exhale as you row the dumbbell up and inhale as you lower it, keeping your core braced the entire set.
Common mistakes
- Letting the hips twist toward the rowing arm, which removes the anti-rotation core work that makes this exercise valuable.
- Setting the feet too narrow before you have the strength to balance, causing you to wobble and lose tension on the target muscles.
- Shrugging the shoulder up toward the ear instead of driving the elbow back, which shifts load off the back and strains the neck.
- Sagging or piking the hips out of the plank line, which puts the lower back at risk and reduces core engagement.
- Using momentum to swing the dumbbell up rather than rowing it under control, which cheats the rep and the targeted muscles.
Frequently asked questions
What muscles does the dumbbell underhand renegade row work?
It trains the core (waist) hard as an anti-rotation exercise while the rowing motion works the back, especially the lats, with help from the biceps. The underhand grip keeps the elbow close and emphasizes the lats and biceps on each pull.
How wide should my feet be?
Start with your feet a bit wider than hip-width for a stable base. As your core gets stronger, you can bring them closer together to increase the anti-rotation challenge.
Is the dumbbell underhand renegade row good for beginners?
It is an advanced move that demands core stability and a solid plank. Beginners should first master a standard plank and a single-arm dumbbell row, then start light with a wide foot stance.
What is a good alternative to the renegade row?
A single-arm dumbbell row braced on a bench gives similar back work with less balance demand, while a plank hold builds the core stability this exercise requires.
How many sets and reps should I do?
Three to four sets of 6 to 10 reps per arm with a controlled tempo works well. Pick a weight you can row without your hips rotating or your plank breaking down.
