If you can hold the standard plank for 60 seconds, you’re ready for a new challenge, the renegade row!
There are other plank variations to challenge your core. But nothing makes your core muscles quiver like the dumbbell renegade row plank.
The dumbbell renegade row is one exercise you want to include in a strength training routine. First, it’s incredibly efficient. It combines two of the best core exercises planks and dumbbell rows into one. It also incorporates both the static hold and dynamic movements of rowing.
This dumbbell move requires a crazy amount of core strength to stabilize the body while arms and shoulders move.
It’s an advanced exercise you want to challenge yourself with after mastering the basic plank.
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What Is the Renegade Row?
The renegade row is an advanced plank and row exercise. You perform it by staying in a plank position while lifting a dumbbell with the other hand.
Renegade rows are a full-body exercise that activates your core, arms, and back muscles all simultaneously.
It’s a great core stabilization move that engages your whole body and improves your strength.
How to Do a Renegade Row
- Place two dumbbells on the floor and keep them shoulder-width apart. Assume a high plank position with your feet wider than shoulder distance apart.
- Grab the dumbbells so your hands are elevated off the floor. Maintain a neutral wrist position.
- Engage your core and stiffen the entire body. Row your right arm up to the side of your rib cage. You should feel the shoulder blade getting squeezed.
- Keeping your body stable and in control, lower the dumbbell to the starting position. Repeat on the other side. That’s one rep.
- Continue for 10-15 reps for 1 set. Rest and repeat 2-3 sets.
Benefits Of Renegade Rows
The renegade row combines the best of plank and dumbbell row exercises. It’s one move that activates almost all your muscles in the body from the arms to your legs.
The dumbbell renegade row primarily targets the core, shoulders, arms, and upper back. Secondarily, it works the hamstrings, glutes, and hips for lower body stability while supporting the row moves.
Like plank, this row variation is an anti-rotational exercise. It forces your body to remain still and resist the twisting and rotational moves as your arms perform rows.
This requires the strength of the side abs, oblique muscles as well as deep abdominals. It places so much demand on the core, that it’s not an overstatement to say that most work is done where you can’t see.
Not to mention, this dynamic plank exercise is home-friendly and compact. You don’t need heavy-weight equipment or gym access to perform this crazy effective plank move.
All you need is a pair of dumbbells and some open comfortable space.
Make Renegade Rows Part Of Your Workout
Because the renegade row is a tough exercise in itself, do it early in your workout while your body is still fresh.
It’s a great strengthening workout to add to your full body routine. It activates so many major muscle groups and pairs really well with other upper body moves.
If you aren’t able to perform the renegade rows with the proper form, try the modified version. Perform the same rows with your knees on the floor as in the kneeling plank.
You can also drop the weight to a lighter set of dumbbells until your core is strong enough to add more resistance.
The dumbbell renegade row is one of the best exercises you can do for your core and upper body. It combines the benefits of the isometric plank while utilizing the shoulders and triceps with rows.
It’s one workout that forces every muscle group in your body to engage while also improving stability and balance.
If you are looking to advance the plank workout and challenge your core, even more, this is the perfect one for you.