FULL BODY · COMPOUND
Renegade Row Push-Up
A complex movement combining a push-up with alternating dumbbell rows.
Primary musclesChest, Back, Core
Secondary musclesTriceps, Shoulders, Glutes
EquipmentDumbbells
DifficultyAdvanced · Complex
How to perform
- Set the dumbbells under the shoulders and establish a strong plank.
- Perform a controlled push-up.
- Row one side at a time without twisting.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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