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.
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.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Dumbbell
- Movement pattern
- Pull
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy · Core strength · Stability
