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Back · Dumbbell
Dumbbell Renegade Row
Dumbbell Renegade Row is an intermediate compound strength exercise that works the lats (back), with the biceps and chest assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Shoulders · Deltoids
Secondary muscles
- Biceps · Biceps Brachii
- Chest · Pectoralis Major
How to do Dumbbell Renegade Row
- 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.
Form tips
- Maintain a straight body line, avoiding any sagging or lifting of the hips.
- Keep your core engaged to prevent your body from rotating during the row.
- Exhale as you lift the dumbbell and inhale as you lower it.
Dumbbell Renegade Row alternatives
More lats exercises
Dumbbell Renegade Row FAQ
What muscles does Dumbbell Renegade Row work?
Dumbbell Renegade Row mainly works the lats in the back (Latissimus Dorsi, Teres Major and Deltoids). The biceps and chest work as secondary muscles.
What equipment do you need for Dumbbell Renegade Row?
You need a dumbbell.
How many sets and reps of Dumbbell Renegade Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Renegade Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Renegade Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Renegade Row?
Other exercises for the lats include Kettlebell Row, Resistance Band - Cable Row, Kettlebell Gorilla Row and Barbell Meadows Row.
For developers
Use Dumbbell Renegade Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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