Renegade Row (Dumbbell)

A plank-based rowing exercise that strengthens the back, chest, and core while improving stability. Alternate rowing one dumbbell toward your hip while maintaining a strong plank position.

Instructions

1. Place two dumbbells on the floor about hip-width apart. Position yourself in a plank with hands on the dumbbells, body straight from head to heels.
2. Tighten your core and ensure your hips remain level throughout the movement.
3. Pull one dumbbell toward your hip, keeping your elbow close to your body and your torso stable.
4. Return the dumbbell to the floor in a controlled manner.
5. Repeat on the other side, alternating sides for each repetition.
6. Maintain a rigid plank position throughout—avoid rotating your hips or shoulders.

Tips

• Keep your core engaged to prevent your hips from rotating or dropping during the row.
• Row the dumbbell in a straight line, avoiding excessive outward movement.
• Perform the movement slowly and controlled to maximize stability and strength gains.
• Start with lighter weights to master the movement before adding load.
• This exercise heavily taxes your core; it’s excellent for anti-rotation strength.
• Ensure your shoulders stay packed over the dumbbells during the plank position.