Dumbbell Deep Push up and Renegade Row
Build chest, back, and core strength with this advanced compound combining deep push-ups and single-arm rows.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Deep Push up and Renegade Row
Description
A compound exercise that combines a push-up and a single arm row. This exercise targets the chest, back, shoulders, and core muscles.
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How to do Dumbbell Deep Push up and Renegade Row
- 01Setup
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.
- 02
Lower your chest deep between the dumbbells, going past the handles to increase range of motion. Keep elbows at 45 degrees.
- 03
Press back up to the plank position, fully extending your arms while keeping your core tight and hips level.
- 04
Row one dumbbell to your hip by driving your elbow straight back, squeezing your shoulder blade. Lower it with control.
- 05
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.
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Is Dumbbell Deep Push up and Renegade Row good for beginners?
Dumbbell Deep Push up and Renegade Row is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Deep Push up and Renegade Row?
You need Dumbbell to perform Dumbbell Deep Push up and Renegade Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Deep Push up and Renegade Row?
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.
What are common mistakes when doing Dumbbell Deep Push up and Renegade Row?
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.
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Free · iPhone only · Available on the App Store