Dumbbell Renegade Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Set two dumbbells on the floor about shoulder width apart and take a push-up position holding them, the feet wider than hip width.
- Brace the abs and squeeze the glutes so the hips stay square to the floor.
- Press one dumbbell into the floor and row the other to the hip, driving the elbow back past the ribs.
- Lower it to the floor under control, then row the other side. One row on each side is one rep.
- Keep the hips level throughout, without twisting toward the rowing arm.
FORM TIPS
- Use hexagonal dumbbells. Round ones roll under the supporting hand.
- If the hips twist as the bell comes up, widen the feet. If they still twist, the weight is too heavy.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Obliques
- Forearms
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.