Dumbbell Renegade Row with Push-Up
A full-body compound exercise combining a push-up with alternating dumbbell rows in a plank position, targeting chest, back, and core for strength, stability, and endurance.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Chest, Lats, Traps, Triceps
Secondary Muscles
Forearms, Abs, Obliques, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Lats
9/10Teres Major
Traps
8/10Mid Traps
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts, Medial Delts, Rear Delts
Biceps
6/10Forearms
5/10Flexors
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10External Obliques, Internal Obliques
Glutes
5/10Glute Max
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place two dumbbells on the floor shoulder-width apart. Grip them in a high plank position with body straight from head to heels, feet wider than shoulders for stability.
- Lower chest toward floor by bending elbows tucked to sides.
- Push through palms to extend arms back to plank.
- Shift weight to one arm and row the opposite dumbbell to your side, elbow back.
- Squeeze shoulder blade and keep hips square.
- Lower dumbbell controlled to floor.
- Repeat row on other side.
- Alternate push-up and rows for reps.
Coaching Tips
Form Cues
- Keep core tight
- Hips square to ground
- Elbows close to body
- Drive elbow back
- Gaze down neutral
- Body straight line
Breathing
Inhale during push-up descent and row preparation; exhale forcefully during push-up ascent and row pull while bracing core.
Tempo
3-1-1
Range of Motion
Lower chest to inches above dumbbells in push-up; row dumbbell until elbow passes torso, maintaining plank alignment without hip rotation.
Safety
Safety Notes
- Avoid if acute shoulder or lower back pain present
- Use hex dumbbells to prevent rolling
- Start with bodyweight plank if unstable
- Maintain neutral spine to protect back
- Progress slowly to avoid form breakdown
Spotting
No spotter needed; perform in open space with safeties like using knees if balance fails.
Common Mistakes
- Allowing hips to rotate
- Sagging lower back
- Flaring elbows wide
- Rushing the row
- Lifting opposite hand prematurely
- Arching back during plank
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank
- Hip mobility for stability
- Ankle dorsiflexion if feet elevated
Build Up First
- Proficient plank hold
- Basic push-up form
- Single-arm row technique
Also known as
Renegade Row Push-Up, Dumbbell Push-Up Row, Plank Row with Push-Up
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