Kneeling Renegade Rows
EquipmentDumbbell
TypeCompound
DifficultyBeginner
Primary:Upper Back, Core
Secondary:Biceps, Rear Delts, Traps
Tertiary:Forearms
Stabilizer:Chest, Front Delts, Triceps, Glutes
📋 How to Perform
- Kneel with a hex dumbbell under each hand, hands directly under your shoulders.
- Walk your knees back until your body forms a straight line from head to knees.
- Set your knees a little wider than your hips and brace your core and glutes.
- Row one dumbbell toward your lower ribs, driving your elbow back close to your side.
- Keep your hips and shoulders square to the floor as the dumbbell rises.
- Lower it under control, then row with the other arm.
- Alternate sides for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Letting the hips sit back toward the heels, which takes the core out of the kneeling plank position.
- Placing the hands narrower than the shoulders, which makes the body tip as one hand leaves the floor.
- Jerking the dumbbell up, which throws the torso into a twist instead of holding the hips square.
