Dumbbell Deep Push-Up And Renegade Row

Muscles worked

Setup

1. Place two hexagonal dumbbells on the floor shoulder-width apart.
2. Grip the handles with a neutral grip (palms facing each other) and assume a high plank position.
3. Set your feet wider than shoulder-width apart to create a stable base for the rowing phase.
4. Align your shoulders directly over the dumbbells, engaging your core and glutes to create a straight line from head to heels.

How to do it

1. Inhale as you lower your chest toward the floor between the dumbbells, utilizing the extra range of motion for a deep stretch in the pectorals.
2. Exhale and push back up to the starting plank position with control.
3. Shift your weight slightly to one side and row the opposite dumbbell to your hip, keeping the elbow tucked close to your ribs.
4. Lower the dumbbell quietly to the floor and repeat the row on the other side before beginning the next push-up repetition.

Form checklist

• Keep your hips perfectly square to the floor during the row; do not let them rotate or tilt.
• Maintain a neutral spine and avoid letting your lower back sag during the push-up.
• Ensure the stationary arm remains locked and stable as you pull the opposite weight.
• Drive your elbow toward the ceiling rather than pulling the weight toward your shoulder.

Pro tips

• Squeeze your glutes and quads as hard as possible during the rowing phase to anchor your lower body.
• Focus on 'pushing' the floor away with the non-rowing hand to create maximum tension and stability.
• Pause for one second at the top of the row to maximize lat engagement and core bracing.

Make it harder

• Bring your feet closer together to reduce your base of support and force the obliques to work harder.
• Add a 3-second eccentric (lowering) phase to the push-up to increase time under tension.

Frequently asked

What muscles does the dumbbell deep push-up and renegade row work?

The dumbbell deep push-up and renegade row primarily targets the lats, pectorals, and trapezius, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell deep push-up and renegade row?

The dumbbell deep push-up and renegade row uses dumbbell.

Is the dumbbell deep push-up and renegade row good for beginners?

The dumbbell deep push-up and renegade row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Bodyweight Kneeling Push-Up RowBeginner · lats, pectorals, and trapezius
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Plank Push-Up RowAdvanced · abs, lats, obliques, pectorals, and trapezius
• Weighted Muscle-UpAdvanced · lats, pectorals, and trapezius