Push Up to Renegade Row
From a push-up position with hands on dumbbells, perform a push-up, then row one dumbbell at a time.
- Pattern
- Row
- Equipment
- Dumbbells
- Works
- Lats, upper back, biceps, abs
- Loads
- Shoulders, elbows, wrists, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
The elbow stays straight and the wrist neutral, with no plank hold bracing the back.
The elbow stays straight and the wrist neutral, with no plank hold bracing the back.
Lower back Straight Arm Pulldown (Cable)
The elbow stays straight and the wrist neutral, with no plank hold bracing the back.
When it stalls, these usually help
Direct work for your upper back, which this lift also depends on.
Direct work for your biceps, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.