Renegade Row
Renegade Row is a full-body exercise that activates core muscles like the obliques, back muscles, and arm muscles. Renegade rows can develop upper body strength with proper form while improving balance and stabilization.
INTERMEDIATE
Dumbbell Renegade Rows
A core and upper-body exercise combining a plank position with alternating dumbbell rows, challenging back strength, shoulder stability, and full-body anti-rotation control.
Demonstration Video
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Target Muscles
Instructions
- Stand on a high bar, feet shoulder-width apart, put two weights under your shoulders, and balance your hands on the handles.
- Keeping your shoulders back and down, your wrists strong, slowly pull one of the dumbbells towards your hips, tensing your elbows, opening your chest. Keep your glutes and abs on.
- Hold for a count of two and tighten your back muscles. On an inhale, return to the starting position, slowly lowering the dumbbell to the floor. Repeat the lift with the opposite arm.
- Alternating arms, complete the desired number of repetitions.
Tips
- Keep your shoulders and hips facing the floor throughout the exercise.
- Start with lighter weights to avoid compensatory twisting of the hips and shoulders.
- Engage your core throughout the exercise to maintain a high plank position. Don't lift your hips up, and don't arch your back.
- To make dumbbell rows easier, do the exercise on your hands and knees (i.e., in a semi-high plank position), not on your hands and toes.
Alternative Exercises
Pushup And Row
Pushup And Row emphasize a couple of upper body muscles, including the triceps, chest, and back. It also increases the shoulders' stability.
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