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Renegade Row

 
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Classification
Type basic
Mechanics compound
Direction pull
Equipment 2 dumbbells
Additional Equipment -
x Rate Renegade Row
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Grasp two dumbbells and assume push-up position. Extend body, place dumbbells below chest and position feet more than shoulderwide apart.

Execution

Pull either dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position and repeat with opposite side. Repeat procedure.

Variations / Comments

Renegade row virtually trains the entire upper body and waist, because the unilateral forces put a lot of stress to the stabilizing muscles.

Dumbbell Renegade Row Starting Position Starting Position
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Dumbbell Renegade Row Ending Position Ending Position

Muscles

Target Back, General
Synergist Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Pectoralis Major, Sternal | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis
Stabilizers Rectus Abdominis | Obliques | Biceps Brachii | Triceps Brachii (of supporting arm) | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors
Dumbbell Renegade Row Muscles Front
Front
Dumbbell Renegade Row Muscles Rear
Rear