Dumbbell Push Up with Row

The dumbbell push-up with row, also known as a renegade row combo, combines a standard push-up with a single-arm dumbbell row performed from a plank position between reps. Each rep trains the chest and triceps on the push and the lats and upper back on the row, while the unsupported plank position forces the core and obliques to resist rotation throughout. Because you are balanced on two dumbbells instead of the floor, it also demands more wrist and shoulder stability than a standard push-up. It is a demanding bodyweight-plus-load movement best suited to lifters who already have solid push-up and plank strength.

Muscles Targeted

• Primary: Pectoralis major, latissimus dorsi, rhomboids
• Secondary: Triceps, anterior deltoids, biceps
• Tertiary: Obliques and core stabilizers (anti-rotation), glutes

Starting Position

Place two hex or fixed-head dumbbells shoulder-width apart on the floor. Grip them and set up in a high plank position with your hands directly beneath your shoulders, feet slightly wider than hip-width for stability, and your body forming a straight line from head to heels. Brace your core before initiating any movement.

Execution Steps

1. Lower your chest toward the floor in a controlled push-up, keeping your elbows at roughly a 45-degree angle from your torso
2. Push back up to the top plank position, pressing through the dumbbells
3. Shift your weight onto one arm and brace your core to resist rotating your hips
4. Row the opposite dumbbell up toward your ribcage, keeping your elbow close to your body
5. Lower the dumbbell back to the floor under control
6. Repeat the row on the other side, then perform the next push-up
7. Continue alternating push-ups and rows for the desired number of reps

Form Cues

• Keep your hips square to the floor: Resist the urge to rotate your torso as you row
• Widen your foot stance: A wider base of support makes it easier to control the anti-rotation demand
• Row with the elbow, not the shoulder: Drive the elbow up and back rather than shrugging
• Keep your neck neutral: Look at the floor slightly ahead of your hands, not straight down
• Control both the push-up descent and the dumbbell lowering on the row

Common Mistakes

• Letting the hips rotate during the row: This turns the movement into a twist rather than a controlled row, increasing lower back stress. Actively brace the core and keep the hips level.
• Sagging or piking the hips: Both reduce core engagement and can strain the lower back. Keep a straight line from head to heels throughout.
• Using dumbbells that are too heavy: Excess weight makes it impossible to keep the hips stable during the row. Choose a load you can row with control while holding the plank.
• Rushing between the push-up and the row: Moving too fast sacrifices stability and range of motion. Complete each phase deliberately before moving to the next.
• Using round dumbbells: Round-headed dumbbells roll and create an unstable base. Use hex or fixed-head dumbbells only.

Variations

• Renegade row without the push-up: Removes the pressing component to isolate the anti-rotation row for lifters not ready for the combined movement
• Push-up row with feet improved: improving the feet on a bench increases the difficulty of both the push and the core stabilization
• Single-dumbbell alternating row and push-up: Using one dumbbell at a time on an otherwise flat hand reduces the balance demand
• Kneeling push-up with row: A regressed version for lifters still building push-up strength

Tips for Progression

• Master strict push-ups and a stable plank hold before adding the rowing component
• Increase dumbbell weight for the row only once hip rotation is fully controlled
• Add reps gradually before progressing to a feet-improved or heavier-load variation
• Slow the tempo on both the push-up and the row to increase time under tension

Training Notes

Program the dumbbell push-up with row 1-2 times per week as part of a full-body or upper-body strength session, since the core and stability demands make it fatiguing in higher volumes. Use 6-10 reps per side for 2-4 sets with 60-90 seconds of rest, and place it after primary compound lifts like bench press or rows but before pure core isolation work.