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The Exercise Everyone Should Be Doing: Dumbbell Renegade Row

Posted by Jay Maryniak on
The Exercise Everyone Should Be Doing: Dumbbell Renegade Row

The dumbbell renegade row is a versatile exercise that everyone should incorporate into their fitness routines.

This workout targets core strength, specifically anti-rotational strength, while also improving shoulder stability and working the lats.

In this blog post, we will discuss the benefits of the renegade row and provide a step-by-step guide on proper technique.

Benefits of the Dumbbell Renegade Row:

  1. Core strength and stability: The primary focus of this exercise is to build core strength and stability, particularly anti-rotational strength.
  2. Shoulder stability: The high plank position in the renegade row helps develop shoulder stability.
  3. Lat development: The rowing motion engages the lats to some extent.

Exercise Technique:

  1. High plank position: Start with your dumbbells a few inches apart, shoulders over your wrists, and arms locked out. Maintain a wide base with your feet to ensure stability during the exercise.
  2. Engage your core: Tuck your abs in and squeeze your glutes to create a strong foundation for the rowing motion.
  3. Rowing: As you row, keep your hips and core parallel to the floor, resisting the rotation that naturally occurs during the row. Pull the dumbbell towards your belt line, squeezing your lat at the top of the movement before lowering it back down.

Incorporating the Dumbbell Renegade Row into Your Routine

The dumbbell renegade row can be tailored to different training goals, whether it's strength, hypertrophy, or endurance.

You can perform this exercise with different rep ranges or time intervals, depending on your fitness goals.


The dumbbell renegade row is an essential exercise for everyone, as it develops core strength, hip stability, and shoulder stability.

Remember to master proper technique with lighter weights before progressing to heavier loads.

This ensures a solid foundation, safe training, and injury prevention.

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