Dumbbell Deep Push-up and Renegade Row

How to do it

Start in a plank with each hand gripping a dumbbell on the floor, feet wide for balance. Lower your chest below the handles for a deep push-up, press back up, then row one dumbbell to your ribs while bracing hard against rotation. Lower it, repeat the push-up, and row the other side.

1. 1Chest and triceps loaded through the deep bottom of the push-up
2. 2Lats and mid-back pulling the dumbbell to your ribs on the row
3. 3Core and obliques locked to keep your hips from twisting

Common mistakes

• ×Do not let your hips rotate or sag during the row
• ×Avoid flaring your elbows wide at the bottom of the push-up
• ×Do not rush, control both the press and the pull

Muscles worked

The dumbbell deep push-up and renegade row mainly works the mid chest, triceps, lats, and obliques, with the mid traps, upper abs, lower abs, front delts, biceps, forearms, upper chest, lower chest, and rear delts assisting.

• Mid ChestPrimary
• TricepsPrimary
• LatsPrimary
• ObliquesPrimary
• Mid TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• Front DeltsSupport
• BicepsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower ChestSupport
• Rear DeltsSupport
• Lower BackMinor
• Upper TrapsMinor
• Lower TrapsMinor
• QuadsMinor
• GlutesMinor
• Hip FlexorsMinor