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Chest · Dumbbell
Pushup to Renegade Row
Pushup to Renegade Row is an intermediate compound strength exercise that works the pectorals (chest), with the triceps, lats and core 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
- Pectorals
- Body part
- Chest
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
- Upper Back
Secondary muscles
- Triceps
- Lats
- Core
- Shoulders
How to do Pushup to Renegade Row
- Start in a high plank holding a dumbbell in each hand on the floor.
- Do a push-up.
- At the top, row one dumbbell to your hip, then lower it.
- Row the other dumbbell, then go into the next push-up.
Form tips
- Widen your feet to stop your hips from rotating.
- Use hex dumbbells so they don't roll.
Pushup to Renegade Row alternatives
More pectorals exercises
Pushup to Renegade Row FAQ
What muscles does Pushup to Renegade Row work?
Pushup to Renegade Row mainly works the pectorals in the chest. The triceps, lats, core and shoulders work as secondary muscles.
What equipment do you need for Pushup to Renegade Row?
You need a dumbbell.
How many sets and reps of Pushup to 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 Pushup to Renegade Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Pushup to 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 Pushup to Renegade Row?
Other exercises for the pectorals include Kettlebell Walkover Pushup, Plate Deficit Pushup, Chest Pull Back and Bodyweight Kneeling Push-Up Row.
For developers
Use Pushup to 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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