Push-Up, Renegade Row and Rotation
The Push-Up, Renegade Row and Rotation is a intermediate dumbbell exercise performed with a pair of dumbbells, focused on the pull movement pattern. It builds strength, control, and conditioning and slots easily into a structured session. In FuelPlan Pro it comes with a full demonstration video so you can match the tempo and nail your technique on every rep.
Difficulty: intermediate
How to do it
- Set up tall with a braced core, holding the dumbbell(s) with a firm, neutral grip.
- Start the pull by drawing your shoulder blades back and down.
- Pull smoothly, leading with the elbows, until you reach full contraction.
- Lower or return under control, keeping tension the whole way.
Coaching cues
- Shoulders down and back
- Lead with the elbows
- Squeeze at the top
Common mistakes
- Shrugging instead of rowing
- Using momentum to swing the load
- Letting the shoulders roll forward
Muscles worked
Upper back, Lats, Biceps