The renegade row hammers your chest, triceps, and shoulders. Your hands are elevated on dumbbells, leading to a deeper push-up. A deeper range of motion means a greater muscle stretch, leading to a greater concentric contraction. During each row, push the non-rowing dumbbell into the ground.

With your body moving as one unit, lower down and press back up. At the top of the Push Up, row one dumbbell up to your side, driving your elbow down and back toward the ceiling. Lower the weight down and then perform another Push Up. After the Push Up, row the other dumbbell up.