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Renegade Row

Part of the "Upper Body Pull Video Series" Series

The Renegade Row is a movement that is one-arm row performed from a plank position. Generally, you will use two dumbbells.

The DB in the “working hand” will be placed directly under the upper chest, while the dumbbell in the off-hand will be placed under the area of your eye or forehead as tool for balance. Many people find it helpful to plank with widened legs to aid in balance.

Once you have found the proper balance position, the working hand will row the DB from just under the chest to an area just above the waist. 

The key is that the DB does not travel directly up, such that it would contact the shoulders or upper chest, but rather that you sweep the dumbbell up and back, finishing with the DB in contact with the area around the “love-handles.”

You must try not to move you torso at all. Many people will cheat by creating momentum and leaning to the side of the support hand. Lower the DB down to just above the ground, and repeat the movement for multiple reps.

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