Full Body Exercises: Renegade Row

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This week’s move is the renegade row from the full body exercises category. With this one simple move, you can work your core, back, and arms. Basically, it’s another powerhouse move.

For me, this move is particularly helpful with my back pain. It helps to keep my core and back super strong to help support my back at all times and help prevent further injury. I try to add this move to my routine as often as I can.

full body exercises renegade row

How to do the move

Get into a plank position on your toes with your arms straight and dumbbells in your hands. You’ll want your feet to be spaced wider than hip distance apart to help keep your balance. One at a time, pull each dumbbell off the ground and up to the side of your chest then return it to the ground. Once you have lifted both the right and the left dumbbell that is considered one repetition. Keep your core tight throughout the move, and try to keep your hips parallel to the floor using your back and arm muscles to raise the weight.

Muscles that benefit

The main muscles worked include the trapezius, deltoids (shoulder), biceps, forearms, core, and latissimus dorsi. Secondary muscles worked to help stabilize you during the move include the rotator cuff, erector spinae (lower back), and pectoralis major. How’s that for one simple move?

How to use this move

This move can be added to either a traditional strength training routine or even a HIIT workout.

Get the equipment

This move requires dumbbells. You can order my favorite set, the PowerBlock brand, here. The more weight you use, the harder the move, so you’re definitely going to want to get a set of PowerBlocks so you can start off with as much weight as you can and still have the equipment to increase your weights as you get stronger.
Photo by: Jeff Blackler  is licensed under CC BY 2.0

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Pamela Bruesehoff

Hi! I'm Pamela and I run Gym Free Fitness. Your one stop for real information. No bro science and no faux science. Just real healthy information.

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