20 Exercises To Look and Move Like an Athlete

Build a better body fast with these exercises backed by modern research.

Renegade Rows

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Renegade Rows

If you're like most people, you could benefit from some more pulling in your workouts.

That's due to both our modern lifestyles, which see us hunched forward for much of the day, and our propensity for training our "mirror muscles."

The result is tight, overactive muscles on the front of our body and weak, inactive muscles on the back of our body, which is a dead weight for both posture and performance.

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If you're like most people, you could benefit from some more pulling in your workouts.

That's due to both our modern lifestyles, which see us hunched forward for much of the day, and our propensity for training our "mirror muscles."

The result is tight, overactive muscles on the front of our body and weak, inactive muscles on the back of our body, which is a dead weight for both posture and performance.

The Renegade Row can help prevent you combat this common problem and get a stronger core in the process.

The move, which is technically a High Plank Dumbbell Single-Arm Row, trains both anti-extension and anti-rotation core strength in addition to targeting the pulling muscles in your back.

To keep your shoulders and hips square, your body must work as one cohesive unit.

Basically, everything in your core along with muscles in your shoulders, back, chest, hips and even quads should be firing to keep you in the proper position.

I can go on and on about the benefits here, but give it a try and you'll feel them for yourself. Just remember to keep your core braced and your belly button perfectly parallel to the ground throughout the movement.

Again, form is key here, so start very light and gradually work your way up.

How to Perform the Renegade Row
  • Set up two dumbbells parallel to each other about a foot apart.
  • Assume a push-up position with your hands grasping the dumbbells instead of flat on the ground. Position your feet shoulder-width apart.
  • Tighten your core, and keep your back flat and hips square to the ground.
  • Pick up the right dumbbell and row it to your side.
  • Slowly lower the dumbbell and repeat. Perform a set on the opposite side.

Sets/Reps: 3-4×5 reps on each side


Topics: STRENGTH TRAINING | BUILD MUSCLE | GET FASTER | FUNCTIONAL TRAINING | GET IN SHAPE | GETTING STRONGER