The Renegade Row is a demanding midsection stability exercise, as well as a test of balance and arms/shoulders/back strength.
Online Personal Training Video: Renegade Row
How To Do It
1. Begin in the pushup position, gripping a dumbbell in each hand.
2. Rotate your torso to the left, while lifting the left dumbbell in a rowing motion until the dumbbell is even with your torso. Your right arm serves as your point of stability.
3. Feel the contraction in your left biceps and major back muscles before returning the dumbbell to the floor. Control the movement. Do not allow the dumbbell to drop to the floor.
4. Repeat the motion on your right side.
Online Personal Trainer Tips
1. Keep your hips up. Do not let them fall below the imaginary straight line drawn between your shoulders and ankles when in the pushup position. Letting your hips drop can put undue pressure on your lower back and lead to injury.
2. While lifting one dumbbell, imagine you’re driving the other dumbbell through the floor. This can often help with balance.
3. If you are not yet strong enough to perform the exercise as described, it can be performed with your knees on the ground.
4. Looking in the direction you’re rotating can help assure you’re achieving a proper range of motion during the row.
