How to Do Renegade Rows With Dumbbells

The renegade row is an outstanding exercise that forces all of your core muscles to work together and offers the added benefit of developing back, chest and grip strength. Not only are renegade rows challenging and unique (you'll get some strange looks performing these at the gym), but they're also a fun way to rev up your exercise routine.

Things You'll Need

  • Hexagonal style dumbbells (i.e., flat-bottomed)
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Instructions

    • 1

      Place a pair of dumbbells on the floor, approximately shoulder-width apart.

    • 2

      Assume a push-up position over the dumbbells, so that, while gripping the bells, your chest is directly over them. Your feet should be slightly wider than your shoulders, and your whole body, from heels to head, should look like an inclined plank. (This means your spine should be straight and your backside should not be sticking up.)

    • 3

      Shift your weight to the left side of your body, imagining that you are pushing the left dumbbell into the floor.

    • 4

      When you feel stable, pull your right dumbbell up toward your hip in a rowing fashion. Return it to the floor in a controlled manner. Keep your hips locked in place throughout the exercise, to force your core muscles into action.

    • 5

      Shift your weight to the right side of your body and repeat the rowing action with your left arm. Continue to alternate right and left for the desired number of sets and reps.