Muscles worked
What the push-up to renegade row trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Pick the dumbbells. Use hex or other flat sided dumbbells that will not roll. Start lighter than you would for a normal dumbbell row; the plank, not your back, sets the limit.
- 02
Hands on the handles. Set the dumbbells about shoulder width apart, handles parallel to your body. Grip them so your hands sit under your shoulders and your wrists stay straight.
- 03
Feet wide. Step back into a push-up plank with your feet wider than hip width. A wider stance gives you a bigger base, so your hips twist less when one hand comes up.
- 04
Brace the plank. Squeeze your glutes, tighten your abs and keep a straight line from your head through your hips to your heels.
Step by step
How to do the push-up to renegade row
- 01
Push-up. Lower your chest toward the floor between the dumbbells, elbows about 30 to 45 degrees from your sides, until it is about a fist's height from the floor. Then press back up to straight arms.
- 02
Shift and press down. At the top, press the left hand hard into its dumbbell. That hand and both feet become a wide base for the row.
- 03
Row one side. Pull the right dumbbell up toward your hip, elbow close to your side, until it reaches the side of your lower ribs. Keep your hips and shoulders level with the floor.
- 04
Set it down. Lower the dumbbell under control and place it back under your shoulder before you take weight off the other hand.
- 05
Row the other side. Press the right hand into its dumbbell and row the left one to your hip the same way. A push-up and one row on each side is one rep.
Cues to say in your head
- Feet wide, hips square
- Push the floor away
- Elbow to your hip
- Place it, don't drop it
- Ribs down, glutes tight
Fix these first
Common mistakes
Hips twisting open as you row
Widen your feet and use a lighter dumbbell. Your belt line should stay level with the floor on every row.
Hips sagging or piking up
Squeeze your glutes and abs and hold one straight line from head to heels, the same plank as the push-up.
Rowing too heavy
If you have to rotate your torso to get the weight up, it is too heavy. Go down a size and pull with your back.
Dropping the dumbbell back to the floor
Lower it under control and set it down square under your shoulder, so the next row starts from a stable hand.
Shortening the push-up
Lower your chest to about a fist's height from the floor between the dumbbells every rep. If you cannot, do the push-up from your knees or skip it until you can.
Bent wrists on the support hand
Keep your wrist straight over the handle and your hand under your shoulder, not out in front of it.
Stay safe
Only do this on dumbbells that sit flat and will not roll, on a floor that does not slide, since your full plank weight goes through one dumbbell during each row. If your wrists hurt on the handles, or your lower back aches as the set goes on, stop the set and use lighter dumbbells or a plank row from your knees. The normal way to end a set is to set both dumbbells down and lower your knees to the floor, not to push through reps where your hips twist or sag. Get a coach or clinician to look at any shoulder or wrist pain that lasts after training.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 6 to 10 | 60–75% 1RM | 1 to 2 min |
| Endurance | 2 to 4 | 10 to 15 | 50–65% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 5 to 8 | 40–55% 1RM | 1 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Endurance sets
108–140lb
2 to 4 sets of 10 to 15 reps, 45 to 90 sec rest. A good fit for circuits and HIIT style finishers. Light dumbbells, steady pace, no rushing the rows.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Push-Up to Renegade Row questions
What muscles do renegade rows work?
The push-up trains your chest, triceps and front shoulders, and the rows train your lats, upper back and biceps. Your abs and obliques work the whole time to keep your hips from twisting.
How do I keep my hips from rotating in a renegade row?
Widen your feet, squeeze your glutes and press the support hand hard into its dumbbell before you row. If your hips still twist, the dumbbells are too heavy.
What weight should I use for renegade rows?
Usually much lighter than you use for a normal dumbbell row, since the plank sets the limit, not your back. Pick a weight you can row without your belt line tipping toward the ceiling.
Are renegade rows good for your core?
Yes. Holding a plank on one hand while the other rows makes your abs and obliques resist twisting, which is the main reason many coaches program it.
Can I do renegade rows without the push-up?
Yes. Leaving the push-up out gives you the plain renegade row, which lets you focus on the rows and the plank. You can also do both from your knees while you build up.
How many sets and reps of renegade rows should I do?
Most people do 3 sets of 6 to 10 reps, counting a push-up and one row on each side as a rep. Stop each set when your hips start to twist.
Train in Protocol
Log your push-up to renegade row by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.