Renegade Rows work mainly the core and back muscles, which are essential to continue to build your strength and prevent injury. It is important with this movement that you try to hold your body center and prevent hip rotation.
Renegade Row Modifications
Based on your Fitness Level
- Beginner: Body weight, potentially on your knees if in the full pushup position is too hard.
- Intermediate: With Dumbbells in your hands, and your feet wide
- Expert: With Dumbbells In your hands, and your feet together
- Position two dumbbells on the floor shoulder width apart.
- Get into a position as if you were doing a pushup (on your hands and toes, keeping your body straight and extended).
- Grab the dumbbells and use them to support your body. Pushing the dumbbell to the floor with your right hand pull your right hand towards your body in a rowing motion, pulling the dumbbell back to your shoulder.
- Then slowly return the dumbbell to the floor.
That is one rep. Now do the same movement with the other side, alternating back and forth each row counting as one rep.