Dumbbell Renegade Row Walk

Muscles worked

Setup

1. Place two hex-shaped dumbbells on the floor shoulder-width apart.
2. Assume a high plank position with your hands gripping the dumbbell handles and wrists stacked under your shoulders.
3. Set your feet wider than shoulder-width apart to create a stable base and prevent hip rotation.
4. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Shift your weight slightly to the left and row the right dumbbell toward your hip, exhaling as you pull and keeping the elbow tucked.
2. Lower the right dumbbell to the floor approximately 6 to 10 inches in front of its starting position.
3. Step your left foot forward the same distance to reset your plank base, keeping your hips low and level.
4. Repeat the movement by rowing the left dumbbell forward and stepping the right foot up, alternating sides as you 'walk' forward.
5. Maintain a controlled tempo, focusing on a 1-second pull and a 1-second placement.

Form checklist

• Keep your hips square to the floor; do not let them tilt or rotate during the row.
• Maintain a neutral neck by looking at a spot about 6 inches in front of your hands.
• Ensure the non-rowing arm stays locked out to provide a stable pillar of support.
• Avoid hiking your hips into the air as you step forward.

Pro tips

• Drive the rowing elbow toward the ceiling and back toward your hip to maximize lat recruitment and minimize trap shrugging.
• Actively push the grounded dumbbell into the floor to create 'cross-body' tension, which helps stabilize the spine.
• Imagine a glass of water resting on your lower back; move with enough control to ensure it doesn't spill.

Make it harder

• Perform a push-up on the dumbbells between every alternating row-step sequence.
• Slow down the 'step' phase to a 3-second count to increase the time under tension for the core.

Frequently asked

What muscles does the dumbbell renegade row walk work?

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

What equipment do you need for the dumbbell renegade row walk?

The dumbbell renegade row walk uses dumbbell.

Is the dumbbell renegade row walk good for beginners?

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

Related exercises

• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• FlagIntermediate · abs, lats, obliques, and trapezius
• Front Plank With Arm And Leg Lift Push-Up PositionIntermediate · abs, erector spinae, hamstrings, lats, obliques, and trapezius
• Kettlebell Alternating Renegade RowAdvanced · lats and trapezius