The Renegade Row is a compound exercise that primarily works your back muscles however also exercises your chest, shoulders, triceps, biceps, and core. This is a great exercise to incorporate with either your upper body workout, pull split or within your circuit training.
The only equipment needed for this exercise is a pair of dumbbells, if you are not confident balancing on dumbbells (as they tend to roll outwards) then you can either purchase/find some square dumbbells which would offer more stability or use a single weight plate.
How to Do a Renegade Row
- Begin in the upper push-up position, have a dumbbell in each hand. Make sure your body is straight, avoid putting your backside in the air or sagging your hips downwards
- Pull one dumbbell upwards towards your chest, begin to bend your arm until your elbow passes your upper back (Try to avoid rotating your hips)
- Lower the dumbbell back down to the ground
- Repeat this movement with the opposite arm, this would be one repetition