Double Dumbbell Renegade Row

Instructions for proper form

1. Start in a high plank position with a dumbbell in each hand, feet slightly wider than hip-width apart for stability. 2. Keep your body in a straight line from head to heels, engaging your core to prevent sagging or arching of the back. 3. While maintaining a stable core, row one dumbbell towards your hip by bending the elbow, keeping it close to your body. 4. Lower the dumbbell back to the ground with control. 5. Alternate arms, ensuring a full range of motion and proper form throughout.

Common mistakes to avoid

1. Allowing the hips to sag or rotate during the row. 2. Using excessive weight that compromises form. 3. Rushing through the movement rather than maintaining a controlled tempo. 4. Failing to engage the core, leading to an unstable plank position. 5. Lifting the dumbbell too high or allowing the elbow to flare out.

Benefits

Specific benefits of the exercise

Strengthens the latissimus dorsi and involves multiple upper body muscles, enhancing the pulling strength and overall upper body stability.

Expected results and timeframe

Expect to see improved upper body strength, enhanced core stability, and better posture within 4 to 6 weeks of consistent training..

Who this exercise is best for

This exercise is best for intermediate lifters looking to improve back strength, athletes needing upper body stability, or individuals focusing on bodybuilding.

Scientific studies supporting its effectiveness

Research shows that compound movements like the renegade row effectively engage multiple muscle groups and assist in hypertrophy and strength development, supporting overall upper body fitness and functional strength.

Variations

Beginner modifications

1. Perform the renegade row from your knees instead of the toes for easier stabilization. 2. Use lighter dumbbells or perform the rows without weights at first. 3. Incorporate a resistance band for added control with assistance during the movement.

Advanced progressions

1. Elevate your feet on a bench or a stability ball for increased core engagement. 2. Add a push-up before each row to further challenge stability and strength. 3. Increase the weight of the dumbbells as strength improves.

Integrations

Complementary exercises

Incorporate exercises like push-ups, planks, or bent-over dumbbell rows to create a well-rounded upper body workout.

Super set recommendations

Superset with dumbbell shoulder presses or tricep dips to enhance upper body strength and muscle endurance.

Sample workout routines

Warm-up: 5-10 mins of dynamic stretching; Circuit: 1. Double Dumbbell Renegade Row – 3 sets of 10 reps per side; 2. Push-ups – 3 sets of 10-12 reps; 3. Dumbbell Flys – 3 sets of 10-12 reps; Finish with core work like planks.

Exercise combinations

Combine with other rowing variations such as seated cable rows or single-arm dumbbell rows for a comprehensive back workout.

Best time to do this exercise in your workout

Best performed in the middle to later part of your workout after muscles are warmed up but before fatigue sets in, allowing for optimal strength performance.