Renegade Row
Start in a high plank with a hexagonal dumbbell in each hand, feet wider than hip-width for stability. Brace your core and glutes hard, then row one dumbbell toward your hip by driving the elbow back while keeping your hips square to the floor. Lower the weight under control and repeat on the other side, resisting any rotation through the torso. Alternate sides for the prescribed reps while maintaining a rigid plank. This combines a horizontal pull with intense anti-rotation core demand.
BACK · PULL
How it is executed
- Start in a high plank with a hexagonal dumbbell in each hand, feet wider than hip-width for stability.
- Brace your core and glutes hard, then row one dumbbell toward your hip by driving the elbow back while keeping your hips square to the floor.
- Lower the weight under control and repeat on the other side, resisting any rotation through the torso.
- Alternate sides for the prescribed reps while maintaining a rigid plank.
- This combines a horizontal pull with intense anti-rotation core demand.
Routines that program it
Put it to work in Kaizer
Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Kaizer vs Hevy CoachHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
