What muscles does Renegade Row (Dumbbell) work?

The Renegade Row (Dumbbell) primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Renegade Row (Dumbbell)?

For optimal results, include Renegade Row (Dumbbell) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Renegade Row (Dumbbell)?

To perform Renegade Row (Dumbbell), you will need dumbbell. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Renegade Row (Dumbbell) suitable for beginners?

Yes, beginners can perform Renegade Row (Dumbbell) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Renegade Row (Dumbbell) at home?

Yes, Renegade Row (Dumbbell) can be performed at home with minimal equipment. Dumbbell is typically accessible for home workouts.

Renegade Row (Dumbbell)

Learn how to do the Renegade Row (Dumbbell) with proper form, setup, and execution.

This dumbbell movement primarily targets back, including upper back, middle back.

How to Perform Renegade Row (Dumbbell)

1
Grab a pair of dumbbells and get into a push-up position with the dumbbells on the floor as handles.
2
Your body should be in a straight line from head to toe.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Row one dumbbell up toward your hip by driving your elbow back, keeping your hips level and exhale.
5
Lower it back to the floor and row the other side and breathe in.
6
Alternate sides for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.