Push-Up to Renegade Row

Body region

• Chest
• Back
• Core
• Arms

Muscles

Main

• Pectoralis Major
• Latissimus Dorsi
• Triceps

Helps

• Deltoid
• Serratus Anterior
• Trapezius
• Rhomboids

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Place two hex dumbbells shoulder width apart and set up in a high plank with each hand gripping a handle, feet wide.
2. Do one push-up, keeping the body straight.
3. At the top, row one dumbbell to the ribs while the other arm supports you.
4. Lower it, then row the other side, and start the next push-up.

Cues

• Spread the feet wider for stability.
• Keep hips square to the floor during the row.

Common mistakes

• Using round dumbbells or too much weight and tipping over.
• Twisting the hips during the row.
• Letting the hips sag in the push-up.

Alternatives

• Push-Up
• Dumbbell Push-Up