Demo & instructions
Renegade Row
Also known as: Plank Row, Dumbbell Plank Row
Instructions
From a straight-arm plank with your hands on two dumbbells, you row one weight at a time while the rest of your body stays still. It blends a back exercise with a tough anti-twisting challenge for the trunk.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–16 reps
Setup
- 1Place two flat-sided dumbbells on the floor about shoulder-width apart so they cannot roll.
- 2Grip the handles and step back into a straight-arm plank with your wrists under your shoulders.
- 3Set your feet wider than hip-width and tighten your glutes and midsection.
Execution
- 1Press one dumbbell firmly into the floor and row the other up toward your lower ribs.
- 2Keep your hips square to the floor as the elbow passes your side.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
