Pull · Experienced
Renegade Row
Rowing one dumbbell at a time from a high plank, which trains your back while your core fights to stop you twisting.
Demo by Dre, an AI coach. Its start and end, as stills.
- Works
- upper back, lats, abs; also obliques, biceps, chest, triceps
- Kit
- Dumbbell
- Dose
- 5 to 8 reps each side
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Start in a high plank with your hands on two hex dumbbells that cannot roll, directly under your shoulders, and your feet wider than hip width.
While you move
- Feet wide, hips level
- Row the elbow to your hip
- Push the other dumbbell into the floor
- Set it down quietly
Avoid
- Rotating your hips toward the ceiling
- Letting your hips sag
- Using dumbbells that can roll
Take care if you have trouble with your wrists or your shoulders.