renegade row is a
advanced rowing variation which is characterized by keeping the body in a plank position with one hand while lifting a dumbbell with the other hand. It can become one of your new favorites if you want to strengthen your core, legs and arms. By the way,
you will burn fat at lightning speed.
This is a full-body exercise that
simultaneously activates core muscles such as the obliques, back muscles like the rhomboids and arm muscles like the triceps. With proper technique, the renegade row can build upper body strength while improving balance and stabilization.
The job involves a
plank position with your back and legs aligned with your whole body. It is a complete exercise, since you will activate muscle groups throughout the body, including the arms, upper back, lower back and legs.
Not only will you put a large number of muscle groups into action, but it requires a
core stabilization during a unilateral movement while supporting your body weight with one arm. It is very important to warm up before performing the renegade row and it is recommended to start with lighter weights.
How to do renegade row right
To make renegade row, start by using a
weight you can control for 2 or 3 series of 5 to 8 repetitions on each side. Choose a weight that allows you to maintain good form throughout all sets and repetitions. Once ready, grab two dumbbells and get on all fours with your knees and toes bent and in contact with the ground.
Your hips should be over your knees. The dumbbells should be more than shoulder width apart. Straighten your legs to lift your knees off the ground and
finish in a push-up position. Move your feet slightly past your hips for more stability.
Tighten your shoulders and hips as you activate your core. Squeeze the quads and glutes. Roll your shoulders out to
engage the lats. Your chin should remain tucked throughout the movement, as if you were holding an egg under it. All repetitions should start from this position.
While maintaining your alignment, bring a dumbbell to your hips using your lats and bending your elbow. This should be at a distance of 30 to 45 degrees from your body. Your shoulder blades should retract as you pull the dumbbell toward your hip. Your upper arm should be in line with your body with a neutral wrist. Your
hips and shoulders should be square to the floor. Pause for 1-2 seconds at the top of the movement and slowly return the dumbbell to the starting position. Repeat the movement up on the opposite side. After performing the exercise on each side, you will have completed one full repetition.
How to exercise safely and avoid injury
If you have any previous or pre-existing health problems,
see your doctor before starting an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of a fitness program, but each exercise may need to be modified to achieve optimal results based on your individual needs.
It is very important to always select a weight that allows you to have a
full control of your body throughout the movement. When performing any exercise, pay close attention to your body and stop immediately if you feel pain or discomfort. Always listen to the signals that your body sends you.
To see continued progress and strengthen the body, incorporate
warm-ups, rest and nutrition appropriate in your exercise program. Ultimately, your results will be based on your ability to properly recover from your workouts. Rest 24-48 hours before training the same muscle groups to allow for sufficient recovery.