Renegade Rows

Intermediate Level of Difficulty

The renegade row with push-up combination is a very challenging intermediate upper body exercise. This exercise targets the back shoulders and core and requires a lot of core strength and stability in order to be done properly.


Picture of Back (middle)

Back (middle)

Middle back muscles are very important as they help to support and strengthen the core muscles at the front of your body.

Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Equipment Used

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

renegade rows - step 1

Step 1

Start in a push-up position holding a dumbbell in each hand. Make sure that your shoulders are lined up over hands, your back is flat and your feet are slightly wider than shoulder width.

renegade rows - step 2

Step 2

Perform a push-up then hold the position while pulling your arm up and doing a dumbbell row with each arm.

renegade rows - step 3

Step 3

Complete the push-ups and single row on each side for one repetition.