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High Plank Dumbbell Rows

In a high plank with a hand on each dumbbell, you row one weight to your ribs while the rest of the body refuses to move. Known in most gyms as the renegade row, it is a back exercise disguised as an anti-rotation plank. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Lats · latissimus dorsi Mid back · rhomboids Mid traps · middle trapezius Rear shoulders · posterior deltoid Biceps · biceps brachii

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	4 sets × 4-6 rows per side (heavier bells, wide feet)	90 sec - 2 min
Muscle	3 sets × 8-12 rows per side	60-90 sec
Endurance	2-3 sets × 15-20 alternating rows	45 sec

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Intermediate

Intermediate — a stability test that punishes heavy ego loading; the pelvis decides your dumbbell size.

Proper form — 5 cues

Set the feet wide — the wider the stance, the steadier the plank underneath.
Stack the shoulders directly over the dumbbells with the wrists straight.
Row the weight to the hip pocket, elbow skimming the ribs.
Keep both hip bones aimed at the floor; a level pelvis is the rep standard.
Place the dumbbell down silently before the other side rows.

Breathing: Exhale on each row, inhale as the dumbbell returns to the floor.

The 3 mistakes Maddy corrects most

Hips rotating open with each row. The twist steals the anti-rotation work and lets bodyweight, not the back, move the dumbbell. Fix: Widen the feet, lighten the weights, and film from behind — the pelvis should barely flicker.

Using round dumbbells that tip and roll. An unstable base under a loaded wrist is a sprain waiting for its moment. Fix: Use hexagonal or flat-sided dumbbells, or row with kettlebells that sit dead flat.

Yanking the weight with a shrug. A trap-dominated snatch at the dumbbell skips the lats and jars the supporting shoulder. Fix: Pull the elbow back low and slow, and pause the dumbbell at the ribs for a beat.

Common questions

Are renegade rows a back exercise or a core exercise?

Honestly measured, they are a trunk exercise that happens to row. The load a stable plank allows is far below what the same back muscles could handle in a bent-over row, but the anti-rotation demand is enormous. Programme them for midsection and shoulder stability, and keep a dedicated row elsewhere for pure back strength.

What dumbbells should I start with?

Light enough that the pelvis stays level for every rep — commonly 5 to 10 kg per hand for trainees who already plank well. Hex-sided bells are near-mandatory for wrist safety. If even light weights twist you open, spend a week on plank shoulder taps first, then return.

Can I do them from my knees?

Yes — a knees-down renegade row keeps the entire rowing pattern while cutting the plank lever, and it is the standard regression. Keep the line from knees to head straight and the hips square. Progress to full plank with wide feet, then narrow the stance as your anti-rotation strength earns it.

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