Push-up with dumbell renegade row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Push-up with dumbell renegade row

Step by step instructions, muscle activation and variants for the Push-up with dumbell renegade row.

MediumMiddle chestMiddle back

About this exercise

This combination move pairs a push-up with an alternating renegade row, building the chest, back, and triceps while challenging core stability. Gripping the dumbbells deepens the push-up, and the rowing motion strengthens the upper back.

How to Perform

  • Start in a high plank gripping a dumbbell in each hand, feet wider than shoulder-width for stability
  • Lower your chest toward the floor by bending your elbows, then press back up to full extension
  • At the top, shift your weight and row one dumbbell toward your hip, keeping your hips level
  • Lower the dumbbell back to the floor under control
  • Perform another push-up, then row with the opposite arm
  • Continue alternating the rowing arm after each push-up while keeping your core tight

Muscle Activation

Primary
Middle chestMiddle back
Secondary
Triceps

Common Mistakes

Common mistakes content is coming soon.

About the Push-up with dumbell renegade row

The Push-up with dumbell renegade row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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