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Dumbbell Renegade Row
A plank-position row performed with a dumbbell in each hand, combining an anti-rotation core hold with a single-arm row to train the back and trunk together.
BackDumbbellAnti-rotation plank row
GoLightWeight mediadumbbell-renegade-row
시범 영상 준비 중
Primary
Latissimus dorsiRectus abdominis
Secondary
RhomboidsObliquesDeltoidsTriceps
Equipment
Dumbbell
Pattern
Anti-rotation plank row
Setup
- 01Grip a dumbbell in each hand and set up in a push-up plank.
- 02Stack the hands under the shoulders.
- 03Set the feet wide for a stable base.
- 04Brace the trunk before the first row.
Execution
- 01Row one dumbbell straight up to the ribs, keeping the elbow close to the body.
- 02Lower it under control back to the floor.
- 03Repeat on the other side, alternating without letting the hips twist.
- 04Keep the plank braced throughout every rep.
Checkpoints
- -Hips and shoulders stay square to the floor through every rep, with no rotation toward the rowing side.
- -The supporting arm stays locked and stable.
- -The row finishes with the elbow passing the torso, not just a short pull.
- -The feet stay planted wide enough for a stable base.
Common mistakes
- -Rotating the hips and shoulders toward the working side to help the row.
- -Setting the feet too narrow, making the plank unstable.
- -Letting the hips sag or pike during the row.
- -Using too much weight, which forces rotation to move the dumbbell.
Programming notes
- -Use 3 sets of 6 to 10 reps per side.
- -Start light, since the anti-rotation demand is often the limiting factor before back strength is.
- -Regress to a kneeling or feet-wide bodyweight plank row if the hips can't stay square.