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Renegade Row, Push-up

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Type basic
Mechanics compound
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Renegade Row, Push-up

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp two dumbbells and assume push-up position. Extend body, place dumbbells below chest and position feet more than shoulderwide apart.


Pull either dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up.

Variations / Comments

Renegade rows with Push-ups virtually train all upper body and waist muscles, because the alternating unilateral workloads require a large number of muscles to stabilize your position.

Dumbbell Renegade Row, Push-up Starting Position Starting Position
Dumbbell Renegade Row, Push-up Ending Position Ending Position


Target Back, General | Pectoralis Major, Sternal | Triceps Brachii
Synergist Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis
Stabilizers Rectus Abdominis | Obliques | Biceps Brachii | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors
Dumbbell Renegade Row, Push-up Muscles Front
Dumbbell Renegade Row, Push-up Muscles Rear
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