Renegade Row 101 Video Tutorial
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Overview
The Renegade Row is a full-body exercise primarily targeting the upper back, while also engaging the abs, biceps, chest, lats, lower back, and shoulders. This move is performed in a plank position, with each hand holding a dumbbell. As you stabilize your core, you row one dumbbell toward your torso while maintaining a strong plank, then alternate sides. It helps build upper back strength and stability, improves posture, and enhances core engagement. The Renegade Row also challenges your balance and coordination, making it an excellent functional strength exercise.
How to Perform
Start by getting into a quadruped position on your hands and knees, ensuring your body forms a straight line from head to knees.
Place a dumbbell underneath each hand, keeping them aligned with your shoulders. Grip the dumbbells with a neutral grip, palms facing each other.
Engage your core and maintain a stable plank position, ensuring your hips are level and your back remains flat throughout the exercise.
Row one dumbbell toward your torso by driving your elbow back, aiming to bring it just past the midline of your body. Keep the movement controlled and avoid rotating your torso.
Slowly lower the dumbbell back to the starting position, maintaining control and stability in your core and hips.
Repeat the movement for the desired number of repetitions on one side, then switch to the other side, ensuring equal effort on both sides.
Focus on keeping your body stable and avoid using momentum to complete the movement. This will maximize the effectiveness of the exercise and target your upper back, core, and other supporting muscles.
Tips
Maintain a stable hip position throughout the exercise, avoiding any excessive rotation. Visualize balancing a cup of water on your lower back to help prevent swaying.
Engage your core to keep your abdominals slightly activated, preventing excessive arching of the spine as you row the dumbbell toward your body.
Avoid using momentum to complete the movement. Focus on a controlled motion, ensuring the dumbbells are moved deliberately and with purpose during each repetition.
Keep your head aligned with your spine, and do not let your head jut forward as you perform the row. This will help prevent unnecessary strain on your neck.
Ensure that the movement comes from your shoulder blade and rib cage. Do not restrict the shoulder blade’s natural movement, and avoid relying only on the shoulder joint for the row.
How Not to Perform
Avoid Excessive Hip Rotation: Do not allow your hips to swivel or dip excessively during the row. This takes focus away from your target muscles and puts unnecessary strain on your lower back. Keep your body stable and level.
Don’t Use Momentum: Avoid swinging your body or using momentum to row the dumbbell. This will reduce the effectiveness of the exercise and increase the risk of injury. Focus on a slow and controlled movement throughout each rep.
Don’t Overarch the Spine: Never let your back arch excessively when rowing the dumbbell. This can strain your lower back and reduce engagement of the core. Maintain a neutral spine and keep your abdominals engaged.
Don’t Let the Head Protrude Forward: Keep your head aligned with your spine to avoid putting tension on your neck. Do not jut your head forward as you pull the dumbbell; instead, keep your neck neutral and focus on the movement.
Avoid Using Only the Shoulder Joint: Do not rely solely on your shoulder joint to perform the row. Instead, ensure that the movement comes from your shoulder blade, allowing it to glide along your rib cage. This ensures proper upper back activation.
Don’t Let Your Elbow Flare Out: Keep your elbow close to your torso as you row the dumbbell. Avoid letting it flare out too much, as this can place unnecessary strain on your shoulder and reduce activation of the upper back.
Don’t Forget Core Engagement: Failing to engage your core can lead to unnecessary back strain. Keep your core tight and your body in a stable plank position throughout the exercise to protect your lower back and maximize effectiveness.
Avoid Focusing on Speed: Rushing through the exercise can lead to poor form and increase the risk of injury. Focus on controlled, deliberate movements to target the upper back and core effectively.
Don’t Allow the Dumbbell to Drop Too Low: When lowering the dumbbell, do not let it drop quickly or excessively. Maintain control over the dumbbell at all times to prevent the movement from becoming jerky or inefficient.
Avoid Holding Your Breath: Don’t hold your breath while performing the exercise. Breathe steadily, exhaling as you row the dumbbell and inhaling as you lower it to maintain proper oxygen flow and stabilize your core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
