Renegade Row

A challenging compound exercise combining a push-up with a row, where you alternate pulling dumbbells toward your torso while maintaining a plank position.

Instructions

1. Get into push-up position gripping dumbbells with a neutral grip (palms facing each other).
2. Your body should form a straight line from head to heels, with feet slightly wider than shoulder-width for stability.
3. Perform one push-up while keeping the dumbbells in place.
4. At the top of the push-up, drive your left elbow upward and pull the dumbbell toward your ribcage.
5. Return the left dumbbell to the ground and repeat the push-up.
6. Perform another push-up, then row with the right arm to complete one full repetition.
7. Alternate arms with each row throughout the set.
8. Maintain a rigid core and prevent hip rotation throughout the movement.

Tips

• Use dumbbells with flat sides to increase stability and make it easier to maintain position.
• Start with lighter weights to focus on proper form before progressing to heavier loads.
• Keep your core engaged and avoid rotating your hips during the row.
• The tempo matters: move deliberately through each phase rather than rushing.
• Wider foot placement increases stability and reduces core demand.
• If this is too challenging, perform the movement with hands on a bench for reduced difficulty.