What do Renegade Rows work out?

Renegade rows are full-body exercises that simultaneously activate core muscles like the obliques, back muscles like the rhomboids, and arm muscles like the triceps. With proper form, renegade rows can develop upper body strength while improving balance and stabilization.

How do you do a renegade row with dumbbells?

Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep.

What weight should I use for renegade row?

Men’s Weights: Beginner: 10% of your bodyweight for 5 reps per arm. Intermediate: 20% of your bodyweight for 5 reps per arm. Advanced: 30% of your bodyweight for 5 reps per arm. Beast: 40% of your bodyweight for 5 reps per arm.

Can you do renegade rows with round dumbbells?

How to Do The Renegade Row. Grab a pair of light dumbbells with flat sides if possible as they’ll stay put during the row, but round dumbbells will work too. This is a difficult movement when just starting out and you don’t want to compromise good form which is why using very light dumbbells is ideal.

Why are renegade rows so hard?

Feet-Elevated Renegade Row The feet elevated inverted row is an incredibly tough variation. Since you’re limiting two points of contact, the core and hips need to work extremely hard to maintain their braced posture.

Is renegade row good?

Renegade Rows are so effective because they utilize full-body engagement. It takes all of the benefits of doing a plank (core strength and stabilization) and adds an upper body component with the addition of a dynamic rowing (pulling) movement that will do wonders for engaging the shoulders, triceps, biceps and back.

Where should you feel Renegade rows?

The plank portion of the exercise requires the engagement of the deep stabilizing muscles of the abdominals, spine, shoulders, and hips, while the row portion of the exercise targets the upper back and arms, including the larger muscles of the upper back—the lats and rhomboids—as well as the biceps and shoulders.

Why is renegade row so hard?

The renegade row is a challenging movement that starts in the tall plank position, which immediately challenges deep intra-abdominal stability and control. The rowing movement entails an athlete to shift weight onto three limbs, creating a natural imbalance in loading that must be met with fluid movement and control.

What can I do instead of renegade rows?

Ring Archer Row The archer row is a great rowing variation that requires very similar core strength and scapular control as the renegade row. The archer row can be done on rings or with a TRX.

Does renegade row work biceps?

More specifically, the renegade row targets the traps and lats in your upper back, as well as the rectus abdominus and the obliques in your core. Another of the main muscles worked by renegade rows is the biceps.

Does a renegade row include a push up?

This advanced variation adds a press-up into the exercise, so the renegade row push up benefits for building core muscle and stability are pretty significant. This progression involves all of the same muscles as the standard exercise, with extra work for your chest and triceps.

What does a renegade row dumbbell do for You?

The renegade row combines the benefits of a plank and traditional dumbbell row, meaning it targets your core, shoulders, and upper back. It’s also an anti-rotational core exercise —because you’re trying not to twist. The resistance actually works your obliques, as well as that super-hard-to-reach deep core, Murrieta explains.

What kind of weights do I need to do the renegade row?

Grab a pair of light dumbbells or kettlebells – err on the side of caution with the weight the first time you try the renegade row. You’ll probably need weights with a flat side to rest on – round dumbbells may roll under the inexperienced. Get into a press-up position with a dumbbell in each hand.

How does the renegade row challenge your core?

The renegade row challenges — and therefore improves — midline stability as your body will fight to stay stable throughout the entire exercise. To hold the plank alone requires a lot of core strength, but then to row a dumbbell without falling over requires that all of your muscles (your quads, glutes, lower back, core, and arms) are braced.

Which is better dumbbell bird dog or renegade row?

The dumbbell bird dog row is a row that targets the core and back, similar to the Renegade row. However, it offers slightly more stability and can be used to set the lifter up in a position that reinforces proper spinal alignment.