Push-Up to Renegade Row

The Push-Up to Renegade Row is a full-body exercise that combines pushing and pulling to build strength, stability and control.

Strength exercises

HIIT exercises

Crossfit exercises

Bodybuilding exercises

Dumbbell

Fatigue level

Low 3/3 High

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Push-Up to Renegade Row

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Push-Up to Renegade Row

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The Push-Up to Renegade Row combines a classic push-up with a controlled one-arm row, creating a demanding full-body movement. By alternating between pushing and pulling, the exercise challenges your chest, back, arms, and core in a single, continuous sequence.

What makes this exercise stand out is the high stability requirement. Each row forces your body to resist rotation, engaging the core and hips to keep your torso steady. This not only builds strength but also improves coordination, balance, and body awareness.

Because it uses dumbbells and bodyweight, the Push-Up to Renegade Row is easy to scale. Lighter weights or a wider stance make it more accessible, while heavier dumbbells and slower tempo increase the challenge. When programmed correctly, it’s an effective option for strength training, conditioning, and functional workouts focused on total-body control.

How to Perform the Push-Up to Renegade Row

Start in a high plank position with hands placed slightly wider than shoulder-width apart, gripping a pair of dumbbells positioned parallel to each other.
Engage your core by drawing your navel toward your spine and squeeze your glutes to maintain a straight line from head to heels.
Lower your body toward the floor by bending your elbows to approximately 90 degrees, keeping them close to your sides during the descent and exhaling as you lower.
Push through your palms to return to the starting plank position, inhaling as you extend your arms fully without locking your elbows.
Shift your weight to your left arm and the balls of your feet, stabilizing your hips to prevent rotation.
Pull the right dumbbell up toward your ribcage in a rowing motion, keeping your elbow close to your body and exhaling during the pull.
Lower the dumbbell back to the floor with control, then repeat the push-up followed by a row with the left arm.
Continue alternating sides, maintaining a rigid torso throughout the entire movement sequence to maximize core engagement.

Important information

Keep your hips level throughout the entire exercise – avoid letting them rotate or sag during the rowing portion.
If the full movement is too challenging, modify by performing the exercise from your knees or by separating it into two movements: complete all push-ups first, then perform the rows from a high plank.
Select an appropriate dumbbell weight that allows you to maintain proper form throughout the entire set.
Focus on quality of movement rather than speed – each repetition should be controlled with no compromises in technique.

FAQ - Push-Up to Renegade Row

What muscles does the Push-Up to Renegade Row work?

The push-up phase primarily targets your chest, triceps, and shoulders, while the row activates your latissimus dorsi, rhomboids, and biceps. Throughout the entire movement, your core muscles (including obliques and transverse abdominis) work overtime as stabilizers to prevent rotation.

How can I modify the Push-Up to Renegade Row for different fitness levels?

Beginners can perform the movement with knees down during the push-up or use elevated surfaces for hands. For advanced athletes, increase difficulty by adding weight to the dumbbells, elevating feet, or incorporating a pause at the bottom of each push-up and top of each row.

What are the most common form mistakes with this exercise?

The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.

How many reps and sets should I perform of Push-Up to Renegade Rows?

For strength development, aim for 3-4 sets of 6-10 reps per side. If incorporating this into a HIIT circuit, 30-45 second work intervals are effective. Start with fewer reps and lighter weights to master the form before increasing volume or resistance.

Is the Push-Up to Renegade Row safe for people with shoulder issues?

This exercise places significant demands on shoulder stability, so those with existing shoulder injuries should approach with caution. Consider modifications like incline push-ups with lighter rows, and always warm up thoroughly. If you experience pain (not just effort), stop and consult a fitness professional or physical therapist.