Renegade Rows: How to do, Benefits, Techniques & Variations

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May 16, 2022

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Renegade rows are a full-body dumbbell exercise that involves simultaneous plank and rowing movements. Renegade rows are an advanced row variation that simultaneously activates the core muscles like the obliques, back muscles such as the rhomboids, and arms muscles like the triceps. It is also known as Dumbbell renegade row or Plank row. In addition to targeting both groups of muscles that are hit during plank and dumbbell rows, renegade rows also develop anti-rotational core strength which can help in coordination, balance, and even fall prevention.

While renegade rows are accessible for many people and are a great workout for beginners, it does require a baseline level of core strength for a person to be able to perform the exercise with the correct form. In this article, we will discuss how to do renegade rows. We will also discuss the various renegade rows benefits.

How To Do Renegade Rows?

Here is a step-by-step guide on how to do renegade rows.

Place dumbbells on the floor in a way that they are parallel to one another. Position them so that when you get in plank position, the dumbbells are about shoulder-distance apart.
Now, start by getting in the table-top position, gripping one dumbbell in each hand. Make sure that your hands are aligned underneath your shoulders and your knees are directly under your hips.
Now, step your feet back one after the other to get in a full plank position with your body supported by your hands and the ball joint of your feet. Make sure your body is forming a straight line from your head to your heels. Keep your core tight and engaged and position your feet about hip-width apart to bring more balance and support to the exercise.
Now, inhale as you shift your weight slightly to your left side so more of your weight is supported on your left arm. While doing this, your body should not twist. Hence, make sure that both your hips and shoulders remain square on the floor.
As you exhale and squeeze your right shoulder blade towards your spine, bend your elbow and draw the dumbbell held in your right hand towards your chest or shoulder. Make sure to check your form at the top of the movement. Your right elbow should be pointing up and towards the back of the room.
Slowly, lower down the dumbbell to the floor and return to starting position.
Now, shift your weight to the right side and repeat the exercise on one side, this time drawing your left arm and lifting the dumbbell held in your left arm to your chest or shoulder.
Slowly, lower down the dumbbell to the floor and return to starting position.
This is one repetition.
Once you complete the desired number of repetitions, exit the exercise by bringing your knees to the floor, releasing the dumbbells, and sitting up.

Learn To Do Dumbbell Renegade Rows By Cult Fit Watching This Video

The Renegade Row is a multi-joint and muscle exercise that does wonders for your back, chest, shoulders, triceps, biceps, and core! Learn how to do one of the best exercises for your back, core and more! Just watch this video in full to see it in action

Renegade Rows Techniques

Here are a few things to keep in mind when performing renegade rows.

Do not twist your hips. Try to keep your body as rigid as possible as this is an exercise for stability.
Do not drift on one side. When you’re transferring weights, improper form can result in a shoulder injury.
Do not lift with your arms. Always lead with your elbows and contract your lats while lifting.
Do not drop or stick up your butt as this can place a lot of stress on your lower back. If you find your hips dropping or rising, re-engage your core and draw your hips up in line with your shoulders and heels.
So not crane or drop your neck as this can compromise spinal alignment. Your spine should remain neutral and form a straight line from the top of your head to your heels.
Make sure to do a proper warm-up before beginning the exercise.
Make sure to properly cool down your body post-workout.
Always use the amount of weight that you are comfortable with. Do not go too overboard and risk injury.

Benefits of Renegade Rows

Renegade rows benefits include:

Full-body workout: Renegade row exercise is an exercise that works several muscles in the body at the same time. Renegade row muscles worked include Latissimus dorsi, Serratus, Rhomboids, Obliques, Rectus abdominus, Anterior deltoids, Forearms, Triceps, Fingers, and hands. All these renegade row muscles worked during the exercise help increase back strength, control, core strength, upper body strength, and body awareness.

Helps in building a stable core: Renegade row exercise requires the core to work hard throughout the full range of motion in the exercise and in different ways. Renegade row workout forces the core to balance the movement at all times during the exercise and helps in improving it in many different ways.

Enhances unilateral strength and balance: All the benefits that apply to unilateral exercises also apply to renegade row workout. Renegade rows help to identify and rectify strength and movement imbalances. Renegade rows increase hypertrophy, enhance muscular control, and help in building a better muscle and mind connection.

Variations of Renegade Rows To Try

There are many variations of Renegade rows that one can try. These include:

Renegade row push up: Renegade row push up is a more difficult variation of the renegade row. In renegade row push up, you perform a push-up after a repetition of rowing action on each side. Push up renegade rows can easily be an exercise that redefines your strength. Push up renegade rows works all the muscles that are worked in a renegade row but it works them harder. Additionally, renegade push up also works the pectoral muscles of the chest and causes higher engagement and isometric contraction of the lower back and abdominals to allow the pushup motion. Renegade push up also target the middle back muscles and the biceps.

Mountain climber to row: Another difficult variation of dumbbell renegade row is mountain climber to row. In this variation of db renegade row, you perform mountain climbers on each side after a repetition of rowing action on each side. This variation of db renegade row is made up of dynamic movements throughout. Mountain climber to renegade rows can be very challenging to maintain balance in. Mountain climber renegade rows can improve both balance and coordination along with all the other benefits of renegade rows and mountain climbers.

Now that you know all about renegade rows, make sure to try this exercise in your home workouts or your online gym sessions. The only equipment required to perform renegade rows is a pair of dumbbells. This makes it very easy to perform whether you are at the gym, at home, or travelling.

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