How to Perform Renegade Rows

Chris Freytag
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Duration:   1 mins

Looking for a back exercise that will also work your arms and abs? Then renegade rows are for you!

A strong back is essential for so many things: core strength, injury prevention, and even good posture. Renegade rows are an excellent back exercise using dumbbells. Learn how to perfect a renegade row, which starts in a plank position. Chris Freytag will provide modifications and tips on how to complete this move properly so you can define and strengthen your back.

To begin, come into a plank position. You’ll then either go onto your knees or on your toes. If you’re on your knees, pull your hips open so that your spine is nice and long and your abs are tight. Make sure your shoulders are over your wrists. If you can come onto your toes, keep your feet wide. Keep your hips and shoulders down and row through your back, careful not to rotate open. Keep your hips square and row through your back with the weights, one at a time. If you find yourself pushing your hips in the air or feeling like it’s too difficult, come down to your knees and row there. Work up to doing several sets of fifteen renegade rows and you will get stronger in no time!

This back exercise is a great exercise to strengthen low back muscles. But it also works to create more upper-body strength overall. Maintaining upper body strength as you age is super important, not just to feel confident in short-sleeve shirts but to maintain functional strength and feel like your best self! Plus, the more muscle you have on your body, the better your metabolism works! So strength training is crucial to maintaining a healthy weight and feeling strong throughout the years.

All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.