Dumbbell Deep Push-Up And Renegade Row
Dumbbell Deep Push-Up And Renegade Row Exercise Description
The Dumbbell Deep Push-up and Renegade Row combines a deficit push-up (hands on dumbbell handles) with an anti-rotation plank row. Elevating the hands increases pressing range of motion while keeping the wrists neutral, emphasizing the pectoralis major, triceps brachii, and anterior deltoids during the push-up. The row trains the latissimus dorsi, rhomboids, middle trapezius, and posterior deltoids while the core and glutes resist rotation. Scapular control is key: allow the shoulder blades to glide as you lower and “press the floor away” at the top to engage the serratus anterior. The movement demands a rigid, neutral spine and squared hips to maintain alignment from head to heels. Use flat-sided (hex) dumbbells on a stable, non-slip surface to prevent rolling and to maintain consistent hand placement.
- Muscle Groups: Chest, Lats, Pecs
- Target Muscles: Latissimus Dorsi, Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Teres Major, Trapezius - Middle Fibers, Triceps Brachii - Lateral Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Chest, Mid Back
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Mid Chest
- Movement Direction: Other
- Muscle Position: Anterior, Posterior
- Gender: Male
How To Do The Dumbbell Deep Push-Up And Renegade Row Exercise
‘- Place two flat-sided dumbbells on the floor, shoulder-width apart, handles parallel.
– Grip the handles; set a high plank with hands under shoulders, feet slightly wider than hips.
– Create a straight line head-to-heels; brace the abdomen; squeeze glutes; press the floor away.
– Lower the chest between the bells, elbows at roughly 30–45° from the torso, forearms vertical.
– Descend until the chest is slightly below hand level without losing shoulder position or spinal neutrality.
– Drive through the handles to return to plank, finishing with active shoulder protraction (do not shrug).
– Shift weight to the left hand; keep hips square; row the right dumbbell toward lower ribs/hip, elbow close.
– Retract and depress the rowing-side scapula; pause briefly at the top.
– Lower the dumbbell under control; re-level the pelvis and ribcage.
– Repeat the row on the left side; maintain minimal torso rotation throughout.
– Keep neck neutral, eyes down; avoid elbow flaring, hip sway, or letting the dumbbells roll.
Dumbbell Deep Push-Up And Renegade Row Tips
‘- Use flat-sided dumbbells on a stable, non-slip surface to prevent rolling.
– Set hands directly under shoulders with feet slightly wider than hip-width for a solid base.
– Maintain a straight line from head to heels by bracing the abdomen and squeezing the glutes.
– Let the shoulder blades glide as you lower, then “press the floor away” at the top for active protraction.
– Keep elbows about 30–45° from the torso and forearms vertical as you descend.
– Lower the chest slightly below hand level without losing shoulder position or spinal neutrality.
– Finish each push-up with active shoulder protraction and avoid shrugging the shoulders.
– During the row, shift weight to the support hand and keep hips square with minimal torso rotation.
– Row the dumbbell toward the lower ribs/hip with the elbow close, retracting and depressing the scapula.
– Keep the neck neutral with eyes down, and avoid elbow flaring, hip sway, or letting the dumbbells roll.
Dumbbell Deep Push-Up And Renegade Row Beginner Introduction
The Dumbbell Deep Push-up and Renegade Row blends a chest press and a rowing action into one demanding floor exercise. With the hands supported on hex dumbbells, the body moves through a deeper push-up than a standard version, while the wrists stay in a straight, comfortable line. From a straight, plank-like position, the movement alternates between lowering the chest toward the ground and pulling one dumbbell upward in a rowing motion, all while the body remains long from head to heels.
This combination targets the chest, triceps, and front shoulders during the pressing phase, then shifts attention to the lats, upper back, and rear shoulders as the weight is rowed upward. The midsection and glutes work hard to resist twisting, creating a strong anti-rotation challenge. Controlled motion of the shoulder blades is a major theme, with a smooth glide on the way down and an active push away from the floor at the top. Flat-sided dumbbells on a firm, grippy surface support consistent hand placement and help keep the setup secure.