This workout is a combination of upper body pulling strength and core stability, and it is one of the best exercises you can add to a strength training program because it can hit many muscles at once. Unlike a regular dumbbell row, this exercise requires you to keep a plank position with your body while lifting the dumbbells off the ground, one at a time. This puts more stress on your shoulders, core, back, arms, and stabilizers.
Now, you might be wondering: What muscles does the dumbbell renegade row exercise work? In this guide, we’ll discuss the main muscles that are worked using this exercise.
What Muscles Do Dumbbell Renegade Rows Work?
The dumbbell renegade row challenges the back muscles, core, shoulders, biceps, and triceps. You are required to support your body with one arm, and when rowing with the other, various muscles will be worked together to maintain control and balance.
1. Latissimus Dorsi (Lats)
The latissimus dorsi muscles cover much of your middle and lower back because they are large muscles. They help you pull your upper arm toward your body. When performing a renegade row dumbbell exercise, the lats will help you pull the dumbbell upward close to your ribs. Strengthening these muscles contributes to a stronger back. You have to keep your elbow near your torso when engaging your lats and also avoid using momentum to lift the weight.
2. Rhomboids and Trapezius
The trapezius and rhomboid muscles are responsible for controlling your shoulder blades when performing rowing movements. The rhomboids are located between your shoulder blades; on the other hand, the trapezius muscles extend across your upper back and neck. These muscles help stabilize and retract the shoulder blades when you pull each dumbbell upward. They also help strengthen the upper back.
When you are engaged in a renegade dumbbell row, you will need to focus on controlled repetitions.
3. Core Muscles
Dumbbell renegade rows demand core engagement, which is considered one of the biggest advantages of performing this exercise. Your abs help in keeping your torso stable when one arm is extended off the floor. The obliques are particularly useful as you don't want the torso to get too twisted when you lift the dumbbell one-handed. Maintain a neutral body position and draw your belly button in to use the core strength throughout the entire spine, from your head to your heels. Do not let your hips sag or tilt.
4. Shoulders
Your front deltoids help hold you in line while holding plank to stabilize your shoulders. Your shoulders are stabilized to maintain joint integrity as you shift your weight from one arm to the other. Even though it is a pulling movement, your shoulders are still carrying your body weight and maintaining proper positioning throughout the dumbbell renegade row. Choose dumbbells that allow you to hold your shoulders in place without shrugging either excessively or causing pain.
5. Biceps and Forearms
This muscle helps to pull your elbow when you pull the dumbbell to your stomach. The muscles are also there to help you out with the rowing movement when you are pulling.
You rely on forearm muscles and grip strength to even hold the dumbbells and keep yourself supported. Select a slow and controlled raise and lower so you use your arms, not gravity, to work.
6. Triceps and Chest
You can also engage your triceps and chest muscles to help hold your body up during the plank portion of the exercise. Your triceps support your elbows in a straight position during the hold while your pectoral (chest) muscles hold the shoulders and upper body stationary. Although they are not the main muscles being worked in the rowing movement, they are crucial within each repetition.
Benefits of the Dumbbell Renegade Row Exercise
Here are the many benefits of adding the dumbbell renegade row exercise into your workout routine, provided that you perform it with proper form:
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Restores Strength: Strengthens lats, rhomboids, and traps.
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Builds core strength: Evaluates the power of your abs and their capability to inhibit rotation.
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Enhances stability: Establishes a relationship between your shoulders, arms, and trunk.
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Strengthens many muscles: Rows with an isometric plank hold in one movement.
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For symmetrical training: Targets each limb separately so you can see differences in control and strength.
To do this at home, ensure you have the right equipment to help you stay consistent. Try a rubber hex dumbbell set.
How to Perform a Dumbbell Renegade Row Correctly
Perform the exercise safely and correctly by following these instructions.
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Set two hex-shaped dumbbells on the floor about shoulder width apart.
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Take the dumbbells and place yourself in a high-plank position, one foot slightly wider than your hips.
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Keep your entire body from head to heel extended and engage your core.
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Bring the dumbbell to your lower ribs. Keep the dumbbell close to your body by keeping your elbow tucked in.
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Reverse the movement gently, returning the dumbbell to the starting position. Do not rotate the hips.
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Perform the same movement with your opposite arm. Switch sides with each repetition.
Conclusion
With the dumbbell renegade row exercise, you will work out your traps, lats, rhomboids, shoulders, core, forearms, triceps, chest, and biceps. You need to pay close attention to the way you perform this exercise.
To add versatility to exercise, you can invest in 5-50 rubber hex dumbbells sets with rack available at True Iron Fitness.
