Looking for a workout that challenges your core, builds total-body strength, and incinerates calories? Look no further than this powerful trio of exercises: the dumbbell push-up, renegade row, and squat curl to press. These moves, all performed with dumbbells, can be done anywhere, anytime, and require minimal equipment.

Why This Combo Works

Dumbbell all in one exercise

This workout hits all the major muscle groups, from your chest and shoulders to your back, core, legs, and even your biceps and triceps. The combination of pushing, pulling, and squatting movements creates a metabolic challenge, keeping your heart rate up and burning serious calories. Plus, the core is constantly engaged throughout all three exercises, providing a strong foundation for stability and power.

Dumbbell Squat Thrust to Push-Up, Row to Curl and Press: The All-in-One Powerhouse

This dynamic exercise is a full-body challenge that combines explosive power, core engagement, and upper body strength training. It’s a fantastic way to torch calories, sculpt muscle, and boost your cardiovascular health, all in one go!

Here’s a breakdown of the movement:

  1. Dumbbell Squat Thrust:
    • Begin standing with feet shoulder-width apart, holding dumbbells at your sides.
    • Squat down, keeping your back straight and core engaged, as if you’re sitting in a chair.
    • Explosively push your legs back to extend them fully, transitioning into a high plank position with dumbbells directly under your shoulders.
  2. Push-Up:
    • Lower your chest down towards the ground, keeping your elbows close to your body and your core tight.
    • Push back up to the starting high plank position with a controlled movement.
  3. Renegade Row to Curl:
    • From the high plank position, keeping your core engaged and body in a straight line, row one dumbbell up towards your chest, squeezing your shoulder blade back.
    • Lower the dumbbell back down to the ground and repeat with the other arm.
    • This is the “row” portion of the exercise.
  4. Curl to Press:
    • Once you’ve completed the renegade row with both dumbbells, stand back up to the starting position with dumbbells at your sides.
    • As you stand, perform a bicep curl, bringing the dumbbells up towards your shoulders.
    • Continue the motion by pressing the dumbbells overhead, extending your arms fully.
  5. Reverse the Movement:
    • Lower the dumbbells back down to your shoulders and carefully return to the high plank position.
    • From there, transition back into a squat by bending your knees and bringing your legs back under your body.
    • Stand back up to complete one full repetition.


  • This exercise can be challenging, so choose a weight that allows you to maintain proper form throughout all stages of the movement.
  • Focus on controlled movements and keeping your core tight for optimal stability.
  • If you’re new to this exercise, you can modify it by performing the push-up on your knees or by eliminating the row and curl portions and focusing solely on the squat thrust to push-up.

This dynamic dumbbell exercise is a surefire way to get your heart rate up, build strength, and challenge your entire body. So, give it a try and feel the burn!