Renegade Row


Pro Tip

This is an advanced movement and may be difficult to perform.


How To

  1. Position yourself with two dumbbells slightly wider than shoulder-width apart at your chest level, with your legs extended behind you.
  2. With your arms fully extended in push up position, inhale and lower yourself down until just before your chest touches the ground.
  3. Exhale and then push yourself up until your arms are fully extended.
  4. Row one dumbbell up, driving your elbow and shoulder blade back until it passes your torso.
  5. Inhale and lower your arm down to place the dumbbell on the ground, returning to the starting position.
  6. Switch sides.

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.


Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Front Shoulder

Front portion of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Abs

Lower abdomen, from just above your belly button to your pubis. The lower half of the six pack abs.

Lower Tricep

Lower tricep, close to your elbow.

Obliques

Outer sides of your abdomen.

Outer Bicep

Outer portion of your bicep.

Outer Tricep

Outer region of your tricep.

Upper Abs

Upper abdomen, from just above your belly button to your sternum. The upper half of the six pack abs.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Tricep

Upper region of your tricep.


Equipment

Bodyweight

This means that the exercise requires you to use your bodyweight as resistance but you also need other equipment to successfully perform the exercise.

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment