StrengthIn review

Dumbbell Renegade Row

An alternating one-arm dumbbell row from a plank with both hands on dumbbells.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Horizontal pull
Modality: Strength
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Use two stable dumbbells that will not roll on a firm level floor.
Take a plank with the hands on the handles and the feet wide enough for balance.

Do the rep

Shift weight onto one hand and row the other dumbbell toward the ribs without turning the hips.
Return that dumbbell to the floor under control, then row the other side.

What counts as a rep

Each controlled pull to the ribs and return to the floor counts as one rep; alternate sides and count both sides together.

Breathing

Exhale as you row; inhale as you lower.

Cues

Keep the hips level.
Keep the supporting arm steady.
Set the dumbbell down slowly.

Common mistakes

Hips rotate
What you seeThe pelvis turns toward the rowing arm.
FixUse less weight and widen the feet until the plank stays stable.
A stable plank keeps the row from becoming a trunk turn.
Support dumbbell rolls
What you seeThe handle moves under the supporting hand.
FixStop and use stable non-rolling dumbbells on a firm floor.
A stable hand support lets the user control the stop.

Stop the set if

Stop if you feel sharp pain.
Stop if a dumbbell moves under the support hand or you lose the plank.
End the set when you cannot complete the stated rep under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Mid-back · moderate confidence

Assisting

Biceps · moderate confidence
Rear deltoids · moderate confidence
Trapezius · moderate confidence
Forearms and grip · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Dumbbell

Use two stable dumbbells that will not roll on a firm level floor. Take a plank with the hands on the handles and the feet wide enough for balance.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 10, written from the blueprint CSV row and the owner rules approved on 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints unless an exception is stated; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Rule 4 skips no aliases in this batch. All 21 rows remain separate draft records; the owner can make overlaps aliases in the switch-on PR.
Timed use and goal fit copy ex_one_arm_dumbbell_row, the closest Wave 1 record. Timed use remains disallowed; no Wave 1 review evidence is claimed for this draft.
Rule 2 assigns primary_horizontal_pull, secondary_pull by movement, as ex_one_arm_dumbbell_row.
Exception to the CSV beginner tier (rule 3): ex_dumbbell_renegade_row is intermediate because one clean rep needs a stable plank on the dumbbells while one arm rows.
Failure cost moderate (rule 3): the user must control the stop, as ex_one_arm_dumbbell_row. The chest-supported row takes the cost of its dumbbell path.
Exception to the CSV bilateral laterality (rule 1): use alternating and total_alternating; alternate arms and count both sides together, as ex_reverse_lunge.
Exception to CSV home False (rule 1): home is yes because the required dumbbells and bench are home items.
Exception to CSV bench-optional (rule 1): remove bench because this movement has no bench setup.
Rule 1 sets dumbbell quantity 2: the movement uses two dumbbells, as ex_dumbbell_biceps_curl.
Prescription uses load-and-reps with load in kg (rule 1), as ex_one_arm_dumbbell_row and ex_dumbbell_biceps_curl. The load_unit constraint states the unit explicitly; load basis and rep range still need review.
Dumbbell stability, foot spacing, and plank alignment need coach review. A clean rep requires stable one-arm plank support.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

Train it in Allena

Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.

Get the app