Dumbbell Deep Push up and Renegade Row

How to perform it

Step-by-step instructions

1. 01Place two stable flat-sided dumbbells under the shoulders, grip them firmly, and set a wide-foot high plank.
2. 02Brace the abs and glutes, then lower the chest between the dumbbell handles only through a shoulder range you control.
3. 03Press back to a rigid high plank without allowing either dumbbell to roll.
4. 04Keep the hips square and row one dumbbell toward the lower ribs while pressing through the support arm.
5. 05Lower it quietly, repeat the push-up, and row the opposite side while maintaining the same trunk position.