PreparationGrasp two dumbbells and assume push-up position. Extend body, place dumbbells below chest and position feet more than shoulderwide apart.
ExecutionPull either dumbbell alongside body up besides waist. Shift bodyweight to supporting arm, slightly twist torso. Keep balance. Return dumbbell to starting position, perform a push-up and repeat with opposite side. Repeat procedure of alternating one row and one push-up.
Variations / CommentsRenegade rows with Push-ups virtually train all upper body and waist muscles, because the alternating unilateral workloads require a large number of muscles to stabilize your position.
|Target||Back, General | Pectoralis Major, Sternal | Triceps Brachii|
|Synergist||Rhomboids | Trapezius, Middle | Trapezius, Lower | Latissimus Dorsi | Deltoid, Posterior | Infraspinatus | Brachialis | Brachioradialis|
|Stabilizers||Rectus Abdominis | Obliques | Biceps Brachii | Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Hip Flexors|
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