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Posted by on Jan 29, 2014 in Fitness | 0 comments

Renegade Rows

Renegade Rows

This is an intense compound movement that hits multiple muscle groups and kicks the heart rate up. It primarily targets the back, but requires immense core stabilization and a great deal of upper body power. Unlike traditional rows, where the body is propped up on a bench, renegade dumbbell rows are done from a fully-extended push-up position, forcing the abs into a deep isometric contractions to keep the body stable.

Primary Muscles:  Abs (Obliques, Transverse Abdominis, Rectus Abdominis), Back ( Trapezius, Lats, Teres Major/minor and rhomboids).


Secondary Muscles:  Biceps, Rear Deltoid and forearm.


Begin in push-up position, gripping dumbells in each hand. Ensure your body is in a straight line from head to toe. Keep core tight. Bring one arm up as close to your chest as possible, bending at the elbow. Lower and repeat with the other arm. 


  • Can be done with kettlebells as well as dumbbells , but be sure to use hex-shaped dumbbells, so they won’t roll out from under you.
  • Do these only on a flat, solid surface. If the bottom hand moves while the top hand is up, it won’t be a pretty fall or a pretty face.
  • Keep elbows locked at the bottom of the movement.
  • If you’re having trouble with stability, move the feet farther apart. Eventually as you get stronger, move them closer together.
  • Add a little twist at the top position to work the obliques more.

    Level 1


    Level 3


  1. Modified push-up position from knees.
  2. Full push up position as shown above.
  3. Elevated push up.


  • Do a push-up between each row.
  • Alternate hands with each rep OR do all the reps for the left and then all the reps for the right.

Let the sweat cascade down your skin as you strengthen your entire body from head to toe.


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