Description
A compound exercise that combines a push-up and a single arm row. This exercise targets the chest, back, shoulders, and core muscles.
How to Do Dumbbell Deep Push up and Renegade Row
- 1Setup
Place two dumbbells on the floor shoulder-width apart. Get into a high plank position gripping the dumbbells with a neutral grip, feet wider than hip-width for stability.
- 2
Lower your chest deep between the dumbbells, going past the handles to increase range of motion. Keep elbows at 45 degrees.
- 3
Press back up to the plank position, fully extending your arms while keeping your core tight and hips level.
- 4
Row one dumbbell to your hip by driving your elbow straight back, squeezing your shoulder blade. Lower it with control.
- 5
Perform another deep push-up, then row with the opposite arm. Alternate sides each rep.
Tips
- Widen your foot stance to prevent hip rotation during the row phase.
- Use hex dumbbells to prevent rolling — round dumbbells are unstable and dangerous for this exercise.
- Engage your glutes throughout to maintain a rigid plank and protect your lower back.
Common Mistakes
- ×Rotating the hips during the row shifts load off the target muscles; keep your hips square to the floor by bracing your core.
- ×Rushing the row portion reduces back engagement; pause at the top of each row for a one-second squeeze.
Variations
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Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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