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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Upper back Shoulders
- Equipment
- Dumbbells
Dumbbell Renegade Row
4 steps Updated 29/08/2026
Dumbbell Renegade Row is a free weights exercise targeting Middle Back (Latissimus Dorsi, Teres Major), Shoulders (Deltoids) using Dumbbells.
Step by step
How to perform it
- Begin in a plank position with your feet hip-width apart and each hand holding a dumbbell, arms fully extended, and body forming a straight line from head to heels.
- Lift your right hand off the floor, rowing the dumbbell towards your right hip by bending your elbow and keeping your arm close to your body.
- Lower the dumbbell back to the floor with control, returning to the plank position.
- Repeat the row with your left hand. Alternate arms for the desired number of repetitions.
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Variations and related exercises
Back Pec Stretch
Back Stretch Dynamic
Back Stretch Standing With Bench
Bodyweight Muscle-Up
Last updated: 29/08/2026
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Dumbbell Renegade Row
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