The Ultimate Guide for doing Renegade Row

Renegade rows are a challenging and effective exercise that targets the muscles of the back, shoulders, arms, and core. They require a good level of strength and stability and are a great addition to any full-body workout routine.

In this article, we'll take a closer look at what these exercises are, how to perform them correctly, and some tips on how to incorporate them into your fitness routine.

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What are Renegade Rows?

Renegade rows are compound exercises that involve a combination of a push-up and a single-arm row. They are typically performed using dumbbells or kettlebells, but can also be done with other types of weight or even body weight.

How to Perform them -

To perform, follow these steps:

1. Start in a high plank position with your hands gripping the weights directly underneath your shoulders.
2. Keep the feet apart and your core muscles engaged.
3. Lower the body into a push-up, keeping the elbows close to the sides.
4. As you push up, lift one weight off the ground and row it towards your hip, keeping your elbow close to your side and your shoulder blade down and back.
5. Lower the weight back to the ground and repeat the row on the other side.

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Dumbbell Renegade Row

A dumbbell renegade row is a variation of the renegade row exercise that involves performing the exercise with dumbbells instead of kettlebells. The technique and muscle groups targeted are the same, but the use of dumbbells allows for greater variation in weight and grip options.

Tips for Proper Form

To ensure proper form when performing them, keep the following tips in mind:

• Keep the core active during the exercise to help stabilize the body.
• Keep your elbows close to your sides during the push-up and row to engage your triceps and prevent excessive stress on your shoulders.
• Keep your shoulder blades down and back to engage your upper back muscles and prevent hunching or rounding of the shoulders.
• Keep your hips level and avoid twisting or rotating your body as you row the weights.

Keep the core engaged during the exercise to help stabilize your body. (BuiltLean/ Youtube)

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Renegade Row Muscles Worked

Renegades primarily works the muscles of the back, shoulders, and arms, with the additional engagement of the core muscles. Specifically, this exercise target the following muscle groups:

• Latissimus dorsi (lats)
• Rhomboids
• Trapezius
• Biceps
• Triceps
• Core muscles

The lats are the largest muscle group targeted by this exercise and are responsible for pulling the arms down towards the sides of the body. The rhomboids and trapezius muscles are responsible for pulling the shoulder blades back and down, helping to maintain good posture.

The biceps and triceps work to bend and extend the arms during the rowing motion. Finally, the core muscles are engaged to maintain a stable plank position throughout the exercise.

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Benefits of Renegade Row

Renegade rows offer several benefits for overall fitness and functional strength. Here are a few benefits :

1. Improved Back and Shoulder Strength - Rows are an effective way to target the muscles of the back and shoulders, helping to improve overall strength and posture.
2. Increased Core Stability - The plank position is required for this as it engages the core muscles, helping to improve stability and reduce the risk of injury in other exercises.
3. Compound Movement - Renegade rows are a compound exercise, meaning they target multiple muscle groups at once, providing a more efficient workout in less time.
4. Improved Grip Strength - The use of dumbbells or kettlebells in this exercise requires a strong grip, helping to improve overall grip strength.
5. Versatility - these can be performed with a variety of weights and grip options, making them versatile exercises that can be adapted to suit different fitness levels and goals.

Renegade primarily work the muscles of the back, shoulders, and arms (Tima Miroshnichenko/ Pexels)

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Overall, these rows are a challenging and effective exercise that can help improve strength and functional fitness. Incorporating them into your workout routine can help you develop a strong, balanced physique and reduce the risk of injury in other exercises.