I love renegade rows—where you hold a plank and lift a dumbbell.
This move targets multiple muscle groups, builds balance and boosts anti-rotational core strength, which is essential for spine and pelvis stability.
That’s why I thought this renegade row-inspired dumbbell challenge by fitness coach Suzi Jalowsky would be a great addition to my circuits class.
While the group said it was challenging, everyone loved how it worked their upper body and core in a new way. The physical (and mental) challenge also gave them a confidence boost.
One regular said they felt proud of themselves when they got to the end and realized that they could lift the final weight.
How to do the dumbbell challenge
Jalowsky starts with 10lbs (4.5kg) dumbbells and finishes with 40lbs (18kg) but I recommend adjusting the lightest and heaviest weights to your fitness level.
In my class we started with 4.5lb dumbbells, moving up to 6.6lbs, then 8.8lbs, finishing with 11lbs.
If you don’t have a full set of dumbbells at home, this is one to save for the gym.
How to do a renegade row
Benefit of lifting light to heavy
This workout follows an ascending pyramid training format, where you start with lighter weights and gradually progress to heavier ones within the same set.
It's a training method that can help you reach muscle fatigue quickly, which can accelerate muscle growth.
Starting with lighter weights also serves as a dynamic warm-up, priming your muscles for heavier loads and helping you focus on form and technique, both crucial for performance and injury prevention.
