Back
Renegade Row
Rows from a high plank with both hands on the dumbbells, one side then the other. While one arm pulls, the other arm and your core hold you steady.
- Works
- Upper back, lats, core, obliques, front shoulders
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Set the dumbbells about shoulder width apart and grip them in a high plank, wrists straight under your shoulders.
- 2Walk your feet out wider than your hips for a steadier base.
- 3Push the support hand into its dumbbell and row the other one up to your ribs.
- 4Lower it with control and row the other side.
Cues
- Hips stay square to the floor.
- Brace so you don't rotate as you pull.
- Push the other dumbbell into the floor.
Common mistakes
- Feet too close together. A narrow stance makes it hard to stay square. Start wide and bring your feet in as you get stronger.
- Wrists bent back. Stack your wrists straight under your shoulders and grip the handles tight.
- Turning your chest to the side. If your chest opens up as you row, go lighter. Keep the row short and strict.
If your dumbbells roll: Round dumbbells can roll under your hands. Use ones with flat sides, or keep your support hand flat on the floor beside its dumbbell.
Easier
Tiff's version is from her knees, which makes it much easier to stay square. Widening your feet helps too.
Harder
Add a push up after each pair of rows, or bring your feet closer together.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What muscles do renegade rows work?
Your upper back and lats do the pulling. Your core, shoulders and chest work to hold the plank on the other arm, so you're training a lot more than your back.
