Renegade Row (Dumbbell)
Complete guide to Renegade Row (Dumbbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Renegade Row (Dumbbell)
Grab a pair of dumbbells and get into a push-up position with the dumbbells on the floor as handles.
Your body should be in a straight line from head to toe.
Retract your shoulder blades, engage your abs, and take a breath.
Row one dumbbell up toward your hip by driving your elbow back, keeping your hips level and exhale.
Lower it back to the floor and row the other side and breathe in.
Alternate sides for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |