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Renegade Rows

A compound exercise that combines a plank position with alternating dumbbell rows to target the back, core, and shoulders while improving stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start in a plank position with dumbbells in each hand. Row one dumbbell up to your hip while maintaining the plank position, then return it to the ground. Alternate sides.

Starting Position

Begin in a plank position with dumbbells in each hand, body forming a straight line from head to heels.

Finishing Position

Return to the starting plank position after completing rows on both sides.

Form Cues

Maintain plank position, row elbow back, keep hips level, alternate sides

Common Mistakes

Hips rotating, losing plank position, using momentum, not alternating properly

Progression Tips

Increase weight, add push-up between rows, or perform with one arm.

Regression Tips

Use lighter weights, perform from knees, or practice plank holds first.

Safety Notes

Maintain proper plank form to avoid lower back strain. Stop if you experience pain in shoulders, wrists, or lower back. Keep your core engaged throughout.