Are Renegade Rows any 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.

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.

How do you row with a dumbbell in Renegade row?

As with the standard renegade row, the only parts of your body that should move are your arms. Lower the dumbbell back to the starting position, and then row the left dumbbell to your left side. Return to the starting position, and continue to repeat the entire movement sequence (push-up, row, row) for the prescribed number of reps.

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.

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.

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.