Double Dumbbell Renegade Row to Push Up

Instructions for proper form

1. Start in a high plank position with your hands gripping the dumbbells, shoulder-width apart. Your body should be in a straight line from head to heels. 2. Engage your core to keep your body stable. 3. Initiate a row with your right arm, pulling the dumbbell towards your hip while keeping your elbow close to your body. 4. Lower the dumbbell back to the ground and perform a push-up, lowering your chest towards the floor and pressing back up. 5. Immediately switch to the left arm for the row, followed by another push-up. 6. Ensure that your hips stay level throughout the movement to prevent twisting or sagging of the body.

Common mistakes to avoid

1. Allowing the hips to sag or rise, which can lead to lower back strain. 2. Not engaging the core, resulting in poor body alignment. 3. Performing the push-up with poor form (like flaring elbows), which can cause shoulder strain. 4. Using excessively heavy dumbbells, which can compromise form. 5. Trying to rush through the reps rather than maintaining a controlled motion.

Benefits

Specific benefits of the exercise

This exercise works the upper back muscles, particularly the latissimus dorsi, while also engaging the chest, shoulders, and core, providing a comprehensive upper body workout that builds strength and muscle endurance.

Expected results and timeframe

With regular practice (2-3 times a week), you can expect to see improvements in upper body strength, core stability, and muscle tone within 4-6 weeks, depending on your diet and overall activity level..

Who this exercise is best for

This exercise is ideal for individuals looking to enhance their upper body strength, bodybuilders, athletes needing functional strength, and those interested in increasing core stability.

Scientific studies supporting its effectiveness

Studies show that exercises like the Renegade Row engage multiple muscle groups simultaneously, leading to increased muscle activation and strength gains (American Council on Exercise study on muscle activation). Additionally, compound movements enhance functional strength and overall muscle coordination.

Variations

Beginner modifications

1. Perform the exercise without dumbbells by doing the rows with your arms extended instead of using weights. 2. Drop to your knees during push-ups to decrease difficulty. 3. Complete the rows one arm at a time to reduce instability.

Advanced progressions

1. Elevate your feet on a bench or platform to increase difficulty and engage more core muscles. 2. Add a plank jack between push-ups for added cardiovascular challenge. 3. Increase the weight of the dumbbells to intensify the resistance.

Integrations

Complementary exercises

Complement this exercise with movements targeting the lower body such as squats, deadlifts, or lunges to create a balanced upper and lower body workout.

Super set recommendations

Perform a set of Double Dumbbell Renegade Rows followed immediately by a set of dumbbell shoulder presses to target both the back and shoulders efficiently.

Sample workout routines

A sample upper body workout could include: 1. Double Dumbbell Renegade Row to Push Up – 3 sets of 8-12 reps. 2. Dumbbell Bench Press – 3 sets of 10-12 reps. 3. Bent Over Dumbbell Row – 3 sets of 10-12 reps. 4. Dumbbell Lateral Raises – 3 sets of 10-15 reps.

Exercise combinations

Combine with pull-ups for back strength, push-ups for chest strength, and planks for core stability, creating a well-rounded upper body routine.

Best time to do this exercise in your workout

The Double Dumbbell Renegade Row to Push Up should be performed in the main section of your workout when you are fully warmed up, after any pre-activation (like mobility work) and before isolation exercises to ensure maximum energy and muscle recruitment.