Renegade Row

Body region

• Back
• Core
• Arms

Muscles

Main

• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Trapezius
• Teres Major
• Biceps

Holds

• Pectoralis Major
• Serratus Anterior
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Transversus Abdominis
• Gluteus Maximus
• Triceps

Equipment

• Dumbbells or Kettlebell

Technique

1. Place two hex dumbbells or kettlebells shoulder-width apart and get into a high plank holding them.
2. Set your feet wider than hip width for balance.
3. Row one dumbbell to your hip while pressing the other into the floor.
4. Lower it back down under control and row the other side.

Cues

• Keep the hips square to the floor; do not let them rotate.
• Squeeze the glutes and brace as if holding a plank.
• Use flat-sided dumbbells that will not roll.

Common mistakes

• Twisting the torso to lift the weight.
• Letting the hips sag or pike up.
• Using round dumbbells that can roll under the wrists.

Alternatives

• Plank Shoulder Tap
• One-Arm Dumbbell Row
• Gorilla Row