Dumbbell Power Row (renegade)

Setup

- Prepare and inspect the required equipment (dumbbell) and clear enough space for the full movement and safe exit.

- For Dumbbell Power Row (renegade), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Place stable dumbbells under the shoulders, take a wide foot stance and build a straight line from head to heels.

Execution

- Press hard through one dumbbell, pull the other elbow toward the hip, pause without opening the pelvis, then set it down quietly.

Range, tempo and breathing

- Perform 3 × 8–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not roll onto the supporting side, shorten the plank or drop the dumbbell. Widen the feet, elevate the hands or use less weight.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.