Variations of Dumbbell Deep Push up and Renegade Row
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Push-up Front Raise
Combine strength and stability with the Dumbbell Push-up Front Raise. This challenging exercise targets your chest, shoulders, and triceps while building
Dumbbell Decline Bench Press
Target your lower chest and triceps with the Dumbbell Decline Bench Press. This effective exercise uses a decline angle to maximize activation of the
Dumbbell Banded Bench Press
Boost your chest strength and muscle growth with the Dumbbell Banded Bench Press. This advanced variation uses resistance bands for increased tension and
Description
A compound exercise that combines a push-up and a single arm row. This exercise targets the chest, back, shoulders, and core muscles.
Save Dumbbell Deep Push up and Renegade Row to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
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.
In the Ellim app, Dumbbell Deep Push up and Renegade Row unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train dumbbell deep push up and renegade row?
Get Ellim — FreeFrequently Asked Questions
Is Dumbbell Deep Push up and Renegade Row good for beginners?
What equipment do I need for Dumbbell Deep Push up and Renegade Row?
What are the best tips for Dumbbell Deep Push up and Renegade Row?
What are common mistakes when doing Dumbbell Deep Push up and Renegade Row?
Related Exercises
Dumbbell Twisted Fly
Enhance chest development with the Dumbbell Twisted Fly. This compound movement uniquely targets your pectorals, promoting muscle growth and definition
Dumbbell Bridge Bench Press
Build a strong chest, shoulders, and triceps with the Dumbbell Bridge Bench Press.
Dumbbell Alternating Floor Press
Build a stronger chest and triceps with the Dumbbell Alternating Floor Press. Lie on your back, pressing one dumbbell at a time, enhancing unilateral
Dumbbell One Arm Side Lying Bench Press
Target your chest with the dumbbell one-arm side-lying bench press. This unique variation isolates one side, enhancing stability and strength.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track every rep of Dumbbell Deep Push up and Renegade Row.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free