{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Renegade Row",
      "kind": "common"
    },
    {
      "text": "Plank Row",
      "kind": "common"
    },
    {
      "text": "Dumbbell Plank Row",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "obliques",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "conditioning"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "anti-rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": [
      [
        "dumbbell",
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "490"
  },
  "id": "oec:dumbbell-renegade-row",
  "instructions": {
    "setup": [
      "Place two hex dumbbells on the floor about shoulder-width apart.",
      "Assume a high plank position with your hands gripping the dumbbell handles directly under your shoulders.",
      "Set your feet wider than shoulder-width apart to create a stable base of support and brace your core."
    ],
    "steps": [
      "Firmly press one dumbbell into the floor while maintaining a rigid, level torso.",
      "Row the opposite dumbbell upward toward your lower ribcage, driving with the elbow and keeping the arm close to your side.",
      "Pause briefly at the top without rotating your hips or shoulders.",
      "Lower the dumbbell with control back to the floor.",
      "Transfer your weight smoothly and repeat the movement on the opposite arm."
    ],
    "breathing": "Inhale to brace your core before initiating the pull, exhale as you row the weight up, and inhale as you lower it back to the floor.",
    "cues": [
      "Square hips to the floor",
      "Drive the elbow back, not out",
      "Push the floor away with the support arm"
    ],
    "common_faults": [
      {
        "fault": "Excessive hip rotation and torso twisting during the pull.",
        "correction": "Widen your foot stance and reduce the weight to maintain a parallel pelvis throughout the movement."
      },
      {
        "fault": "Sagging or over-arching through the lower back.",
        "correction": "Squeeze your glutes and pull your ribs toward your pelvis to maintain a neutral spine."
      },
      {
        "fault": "Using round dumbbells that roll easily.",
        "correction": "Use flat-sided hex dumbbells or flat-bottom kettlebells to provide a stable, safe base."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the dumbbells are stable before placing full bodyweight on them to prevent wrist rolling."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Renegade Row",
  "previous_ids": [
    "oec:renegade-row"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Renegade Row",
        "url": "https://wger.de/en/exercise/490/view-base",
        "license": "CC0-1.0",
        "author": "fletchgraham"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:single-arm-kettlebell-plank-row"
    },
    {
      "type": "progression-of",
      "target": "oec:single-arm-dumbbell-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "support",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "wide"
    }
  },
  "status": "active",
  "summary": "An alternating row performed from a high plank position that challenges upper-back pulling strength and anti-rotational core stability."
}