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 and repeat with opposite side. Repeat procedure.
Variations / CommentsRenegade row virtually trains the entire upper body and waist, because the unilateral forces put a lot of stress to the stabilizing muscles.
|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|