Renegade Rows

Renegade rows

We think of the renegade row not as a pulling movement, but as a weighted single-arm plank. Though you are pulling some weight, the load is relatively light compared to what one could pull when standing, like in a bent single-arm row. When you lift one of the dumbbells off the ground, the muscles of your abdomen, pelvis, and shoulders resist the rotational forces exerted on your body.

  1. Begin in a plank position with hands grasping dumbbells.
  2. Feet are placed wide for balance.
  3. Pull the first dumbbell to the chest.
  4. Minimize body rotation.
  5. Return dumbbell to the floor.
  6. Pull the second dumbbell to the chest.
  7. Minimize body rotation.
  8. Return dumbbell to the floor.