Dumbbell Renegade Row

1. Place two dumbbells on the floor about shoulder width apart, hexagonal ones if available so they do not roll.
2. Set up in a high plank gripping the dumbbell handles, wrists under shoulders, feet wider than hip width for stability.
3. Squeeze your glutes and brace your abs so your body forms a rigid line.
4. Shift your weight subtly onto one arm and row the other dumbbell to your hip, elbow brushing your ribs.
5. Keep your hips and shoulders square to the floor as the weight comes up; no twisting.
6. Lower the dumbbell back to the floor with control.
7. Row the opposite side, alternating arms with a steady rhythm and even breathing.
8. Narrow your feet over time to increase the core challenge, not the dumbbell weight.

Common Mistakes

• Rotating the hips: twisting to hoist the dumbbell removes the anti-rotation work that justifies the exercise; if you cannot stay square, the weight is too heavy.
• Sagging through the plank: a dropped midsection loads the lower back the whole set; the plank quality matters more than the row.
• Feet too close together: a narrow base makes the exercise about wobbling, not rowing; widen your stance until you can pull cleanly.
• Short, jerky rows: yanking the dumbbell 10 cm off the floor is neither a row nor a plank; pull all the way to the hip with control.