Dumbbell Underhand Renegade Row

Description

How to Do Dumbbell Underhand Renegade Row

1. 1
   Setup

   Begin in a high plank position with your hands gripping dumbbells on the floor, directly under your shoulders. Your feet should be slightly wider than hip-width apart for better stability, and your body should form a straight line from head to heels.

2. 2

   Engage your core and glutes firmly to keep your hips stable and square to the floor throughout the movement.

3. 3

   While maintaining the plank, exhale and pull one dumbbell towards your hip, keeping your elbow tucked close to your body and your wrist in a neutral position. Focus on squeezing your latissimus dorsi at the top of the movement.

4. 4

   Inhale as you slowly and with control lower the dumbbell back to the starting position on the floor, preventing your body from swaying or twisting.

5. 5

   Repeat the movement on the opposite side, alternating arms for the desired number of repetitions per arm.

Tips

• Maintain a Stable Plank: Focus on keeping your hips level and minimizing rotation throughout the movement by actively bracing your core and squeezing your glutes as if balancing a glass of water on your lower back.
• Control the Eccentric Phase: Do not let the dumbbell drop quickly back to the floor; control its descent to maximize muscle engagement and prevent injury.
• Elbow Position: Keep your elbow tucked in close to your body during the pull to effectively target the lats and avoid excessive shoulder strain.
• Foot Placement: Adjust your foot width as needed; a wider stance provides more stability, while a narrower stance increases the core challenge.

Common Mistakes

• ×Excessive Hip Rotation: Many people allow their hips to twist significantly during the row; fix this by actively engaging your core and glutes to keep your hips square to the floor.
• ×Sagging Hips or Arched Back: Failing to maintain a straight plank line can strain your lower back; fix this by keeping your core braced and glutes squeezed, ensuring your body forms a rigid line from head to heels.
• ×Using Momentum: Jerking the weight up rather than performing a controlled pull reduces muscle activation; fix this by slowing down the movement and focusing on a deliberate, strong contraction of your back muscles.