Renegade Row

renegade row.jpg


by Becca Egan, BS, NASM-CPT

Exercise: Core or Renegade Row

Muscle Groups Targeted: Core, shoulders, upper back, biceps, triceps

Importance: The renegade row is a multi-functional movement that simultaneously works the core and upper body. When not able to use a pull up bar or machine or suspension trainer, this is a way to easily do a pulling motion.

Proper Form:

  • Start on all fours with a dumbbell in each hand.
  • Move your feet out to support yourself in the push up or high plank position, with hands holding the dumb bells, and the dumbbells on the ground.
  • Feet should be no wider than your shoulders.
  • Keep your spine neutral and look down between the dumbbells, core engaged, lift one dumbbell off the ground by pulling your elbow high.
  • Dumb bell doesn't need to go higher than your armpit, but should reach your chest.
  • Make sure your hips are still facing the floor and one isn't lifted. If someone were to look at you from the chest down, it should look like you're just holding a high plank position.
  • Once the dumbbell is in your armpit, bring it gently down to the floor. If you can't keep the dumbbells from making a hard crash to the ground, they are too heavy.
  • Alternate arms.

If you can't do more than 10 total reps (5 per arm), the weight is too heavy or your core is too weak.

Tips and Modifications:

This can be done on your knees in the plank position or on all fours.

Sample Workout:

Complete as many rounds as you can in 10 minutes

  1. 10 total core rows
  2. 5 burpees
  3. 10 total core rows
  4. 10 bicep curls
  5. 10 total core rows
  6. 15 power squat jumps
  7. 10 total core rows
  8. 20 mountain climbers

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