Rows
Renegade row
- Kit
- Dumbbells
- Works
- lats · mid-back
- Also
- biceps · obliques · abs · front delts
The renegade row is a plank held on two dumbbells while you row one weight to your ribs at a time. It trains the pulling muscles of the upper back and the anti-rotation strength of the trunk in one movement, so it suits people who want back work and core work from a single position. You need a firm, flat floor and two dumbbells with flat, stable ends.
Form
How to do renegade row
- 1Set the dumbbells about shoulder-width apart on the floor and take a plank position with a hand on each handle, wrists stacked under your shoulders.
- 2Step your feet wider than your hips for a broader base, squeeze your glutes and brace your middle so your body holds one straight line from head to heels.
- 3Shift a little weight into the supporting arm, then drive one elbow back and up, pulling the dumbbell towards your ribs while your hips and shoulders stay square to the floor.
- 4Lower that dumbbell under control until it touches down, breathe out as you row and in as you lower, then repeat on the other arm and keep alternating for the effort.
- 5Alternate evenly so both sides get the same work, and stop rowing before your hips start twisting rather than pushing through a broken position.
Watch for
Common mistakes
The hips rotate open towards the rowing arm.
Fix: Widen your feet and think about pressing the supporting hand into the floor to keep both hip bones pointing down.
The hips sag or pike up as the arm leaves the floor.
Fix: Set your ribs down and glutes tight before the first row, and hold that same plank shape the whole time.
Yanking the dumbbell up with a straight arm and a shrugged shoulder.
Fix: Lead with the elbow travelling back past your ribs and keep the shoulder pulled away from your ear.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.