Dumbbell Renegade Row
- Primary musclesMiddle Back
- EquipmentDumbbell
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Phase 1 -
02Phase 2 -
03Phase 3 -
04Phase 4
Muscles worked
Primary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Renegade Row".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
4 stepsStart in a push-up position with a dumbbell in each hand and your feet wider than shoulder width.
Brace your abs and glutes so your body stays in a straight line and your hips stay level.
Row one dumbbell toward your hip, keeping the elbow close to your torso, while the other hand supports you.
Lower the dumbbell with control and row with the other arm. Keep alternating for the planned reps.
Wider feet make it easier to stop your hips from twisting.
To make it easier, use light dumbbells or put your knees on the floor.
Similar exercises
All Middle Back exercises · 20
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.