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UberExercise — Renegade Dumbbell Row

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The Renegade Dumbbell Row builds a powerful upper body, ripped abdominals, and melts fat.


Renegade Dumbbell Row, Quick Hits


Primary Muscles:
Back, Abs (Obliques, Transverse Abdominis, Rectus Abdominis)


Secondary Muscles:
Biceps, Rear Deltoids


What You’ll Need:


Why They’re Über:
The Renegade Dumbbell Row is an extremely intense compound movement that hits multiple muscle groups, while melting body fat. It primarily targets the back, but requires immense core stabilization and explosive upper body power.


About The Dumbbell Renegade Row

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Renegade Dumbbell Row


The renegade dumbbell row is a BEAST of an exercise. Like all rows, it specifically pinpoints various muscles throughout the back, including the trapezius, lats, teres major/minor and rhomboids, and simultaneously blasts the biceps, forearms, and rear deltoids (the back of the shoulder).

Renegade dumbbell rows take rowwing to the next level by relying heavily on the core and abdominals to stabilize the torso and provide rapid bursts of torque. Unlike traditional one-arm rows, where the body is propped up on a bench, renegade dumbbell rows are done from a fully-extended push-up position. In order to successfully row with a straight back and avoid tipping over, the abs are forced into deep, forceful, isometric contractions to keep the body stabile. This shreds the abdominal region, in particularly the obliques with each successive twist and row, and absolutely melts fat.

The renegade dumbbell row is an extremely intense, compound exercise. Given the high degree of muscle coordination needed, you WILL feel a deep, searing burn throughout your back/abs and gasp for O2. Sweat WILL cascade down your skin, but you’ll strengthen your entire body from head-to-toe in the process.

Stay firm, push through, and you’ll see the beginnings of an incredible full-body transformation.


How To Do a Dumbbell Renegade Row

  1. Grab two light dumbbells. Start out light and gauge your ability. If it’s too easy, adjust and increase the weight. The weight should be challenging, but you should be able to complete a full set with good form.
  2. With your hands on the dumbbells at shoulder width, extend your legs outward into a full push-up position. This your starting point, ending point, and point of stability.
  3. Tighten your core, firmly straighten your left arm, and slowly row the dumbbell upwards until your upper arm is slightly higher than your torso. Hold for 1 second at the top and then slowly lower back down. Keep your chest parallel to the floor throughout and try not to rock or sway to one side.
  4. Repeat the motion with your left arm.
  5. Continue to alternate arms for a total of 15 reps per arm.

Once you’re able to successfully do 30 reps per set with a given weight, gradually increase the difficulty with heavier dumbbells.

See the videos below for a visual demo of the renegade dumbbell row.



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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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