Dumbbell Underhand Renegade Row
Dumbbell Underhand Renegade Row Exercise Description
The dumbbell underhand renegade row combines a high-plank hold with a single‑arm underhand row to train anti‑rotation core stability and upper‑body pulling strength. While your trunk resists rotation, the rowing arm targets the latissimus dorsi, mid‑back (rhomboids, middle trapezius), posterior deltoid, and elbow flexors; the support side shoulder and serratus anterior stabilize the scapula. The underhand (supinated) pull keeps the elbow close to the torso and increases forearm and biceps involvement compared with a neutral‑grip row. Expect strong demands on the obliques, transverse abdominis, and glutes to maintain a neutral spine and level hips. Using flat‑sided (hex) dumbbells helps prevent rolling and supports neutral wrist alignment during the plank.
- Muscle Groups: Lats
- Target Muscles: Latissimus Dorsi
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Deltoid - Posterior, Rhomboid Major, Teres Major, Trapezius - Middle Fibers
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Gluteus Medius, Serratus Anterior, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Dumbbell
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Underhand Renegade Row Exercise
‘- Place two dumbbells on the floor under your shoulders; use flat‑sided dumbbells if available.
– Grip the handles and step back into a high plank: hands under shoulders, feet set wider than hips for stability, body in a straight line head‑to‑heels.
– Brace your core, squeeze glutes, and “press the floor away” with the support hand to keep the shoulder stable.
– Keep your neck neutral (gaze slightly ahead of your hands) and ribs stacked over the pelvis.
– Shift weight slightly into the support hand without letting the hips twist.
– Row the other dumbbell by driving the elbow toward your hip; as it rises, rotate the forearm to a comfortable underhand (palm‑up) position.
– Initiate the pull by drawing the shoulder blade toward the spine; keep the elbow close to your torso.
– Pause briefly near lower‑rib/waist level without letting the shoulder shrug.
– Lower the dumbbell under control, maintaining square hips and a neutral spine.
– Repeat on the other side, keeping both dumbbells positioned under the shoulders throughout.
– Common form checks: avoid sagging or piking the hips, flaring the elbow wide, or rotating the chest open; keep movements smooth and controlled.
Dumbbell Underhand Renegade Row Tips
‘- Use flat‑sided (hex) dumbbells when possible to reduce rolling and support neutral wrist alignment.
– Place both dumbbells directly under your shoulders and keep them there throughout the set.
– In the high plank, form a straight line from head to heels and set your feet wider than hip‑width for stability.
– Brace your core and squeeze your glutes before and during each row.
– “Press the floor away” with the support hand to keep that shoulder stable.
– Keep your neck neutral by gazing slightly ahead of your hands and stacking your ribs over your pelvis.
– Shift your weight only slightly into the support hand and resist any twisting of the hips.
– Drive the rowing elbow toward your hip, keeping it close to your torso as the forearm rotates to a comfortable palm‑up position.
– Initiate the pull by drawing the shoulder blade toward your spine and pause near lower‑rib/waist level without shrugging.
– Lower the dumbbell under control, maintaining square hips, a neutral spine, and smooth, controlled movement while avoiding sagging/piking the hips, flaring the elbow, or rotating the chest open.
Dumbbell Underhand Renegade Row Beginner Introduction
The dumbbell underhand renegade row blends a plank-style hold with a one‑arm pulling motion, creating a demanding challenge for both the core and upper body. The body stays long and straight while one hand supports on a dumbbell and the other performs a row, so the abs, side abs, and glutes work hard to resist twisting and keep the hips level. This anti-rotation demand turns a simple row into a full‑torso stability drill, with the support side shoulder and chest helping to steady the upper body.
During the pull, the working arm draws the weight toward the lower ribs with the palm turning into an underhand position. This grip encourages the elbow to travel close to the body and increases involvement of the lats, upper back, rear shoulder, biceps, and forearms compared with a more neutral hold. Flat‑sided, or hex, dumbbells are often preferred, as their shape reduces rolling on the floor and can feel more comfortable for the wrists while holding the plank position.