FitCi
Dumbbell Renegade Row is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, core, chest, shoulders, biceps. Equipment: dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Place two dumbbells on the floor and get into a push-up position with your hands on the dumbbells and your body in a straight line from head to heels.
- Brace your abs and glutes to keep your torso stable, and position your feet slightly wider than shoulder width.
- Row one dumbbell toward your ribs, keeping your elbow close to your body; do not let your hips rotate to the side.
- Lower the dumbbell to the floor under control, then perform the same row with the other arm.
- Repeat the movement alternately, maintaining balance between arms.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.