Dumbbell Renegade Row On Stability Ball

Muscles worked

Setup

1. Place two hex-shaped dumbbells on the floor shoulder-width apart.
2. Carefully place your feet on the center of the stability ball and grip the dumbbells to enter a high plank position.
3. Position your shoulders directly over your wrists and ensure your body forms a straight line from head to heels.
4. Set your feet slightly wider on the ball for more stability, or closer together to increase the challenge.

How to do it

1. Inhale and brace your core and glutes to lock your pelvis in place.
2. Exhale as you row one dumbbell toward your hip, driving the elbow back while keeping it tucked close to your torso.
3. Inhale as you lower the dumbbell back to the floor with total control, preventing the weight from slamming.
4. Alternate sides for each rep, focusing on keeping the stability ball and your hips perfectly still throughout the transition.

Form checklist

• Keep hips square to the floor; do not allow them to rotate as you row.
• Maintain a neutral spine and avoid letting your lower back sag toward the floor.
• Keep your neck neutral by looking at a point about 6 inches in front of the dumbbells.
• Ensure the stationary arm remains locked out and stable.

Pro tips

• Actively push the stationary dumbbell into the floor to create a 'tripod' of stability between your hand and the ball.
• Focus on pulling the weight with your elbow rather than your hand to maximize lat and rhomboid recruitment.
• Squeeze your quads and glutes as hard as possible to turn your body into a rigid plank, which minimizes ball movement.

Make it harder

• Add a push-up on the dumbbells between every alternating row.
• Slow the eccentric (lowering) phase of the row to a 3-second count to increase time under tension.

Frequently asked

What muscles does the dumbbell renegade row on stability ball work?

The dumbbell renegade row on stability ball primarily targets the lats, rhomboids, and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell renegade row on stability ball?

The dumbbell renegade row on stability ball uses dumbbell.

Is the dumbbell renegade row on stability ball good for beginners?

The dumbbell renegade row on stability ball is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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