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 that focuses on stability and muscle strength.
Correct Form and Technique
Here’s how to perform a proper renegade row:
- Start in a plank position with your feet slightly wider than hip-width and your hands on the dumbbells.
- Keep your body in a straight line from head to heels. Engage your core to prevent rotation in your body.
- Lift one dumbbell towards your body by pulling your elbow back along your side while keeping the rest of your body stable.
- Lower the dumbbell back to the starting position in a controlled manner and repeat on the opposite side.
The exercise is alternated 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, be mindful of 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 sag, which can cause poor form. Keep a tight core to avoid 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:
- Kneeling: Perform the exercise on your knees to reduce strain and increase stability.
- Lighter weights: Start with lighter dumbbells and work your way up as your strength increases.
Repetitions and Sets
For the best results, it is recommended:
- 3 sets of 8-12 repetitions on each arm.
- Take a 30-60 seconds break between sets.
Breathing Tips
Proper breathing is important:
- Inhale as you lower the dumbbell back to the floor.
- Exhale as you pull the weight up towards your body.