Renegade Row

Renegade Row is an effective combination exercise that trains the back, shoulders, arms, and core. The exercise combines a plank with a row, providing a challenging full-body workout focusing on stability and muscle strength.

Correct Form and Technique

How to perform a correct renegade row:

1. Start in a plank position with your feet slightly wider than hip-width and your hands on the dumbbells.
2. Keep your body in a straight line from head to heels. Engage your core to avoid rotation in the body.
3. Lift one dumbbell towards your body by pulling your elbow back along your side while keeping the rest of the body stable.
4. Lower the dumbbell controlled back to the starting position, and repeat on the opposite side.

Alternate the exercise on both arms while maintaining a strong plank throughout.

Video: Renegade Row Technique

Common Mistakes

To avoid injuries and get the most out of the exercise, watch out for these mistakes:

• Hip rotation: Keep your hips stable and avoid rotating your body when rowing the weight up.
• Dropping the hips: Many let their hips drop, which can lead to poor form. Engage your core tightly to prevent this.
• Fast movements: Perform the exercise slowly and controlled for maximum effectiveness.

Video: Alternative Approach to Renegade Row

Modifications and Variations

If the standard renegade row is too challenging, you can try these variations:

• Knee support: Perform the exercise on your knees to reduce the load and increase stability.
• Lighter weights: Start with lighter dumbbells and work your way up as your strength improves.

Repetitions and Sets

For best results, it is recommended:

• 3 sets of 8-12 repetitions on each arm.
• Rest 30-60 seconds between sets.

Breathing Tips

Proper breathing is important:

• Inhale when lowering the dumbbell back to the floor.
• Exhale when pulling the weight up towards the body.