If you can hold the standard plank for 60 seconds, you’re ready for a new challenge, the renegade row!
There are other plank variations to challenge your core. But nothing gets your core muscles twitching like the dumbbell renegade row plank.
The dumbbell renegade row is one exercise you’ll want to include in a strength-training routine. First, it is incredibly efficient. It combines two of the best core exercises, planks and dumbbell rows in one. It also includes both the static hold and the dynamic movements of rowing.
This dumbbell move requires an insane amount of core strength to stabilize the body as arms and shoulders move.
It’s an advanced exercise that you’ll want to challenge yourself with after you’ve mastered the basic plank.
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What is the Renegade Row?
The Renegade Row is an advanced plank and rowing exercise. You perform it by remaining in a plank position while lifting a dumbbell with the other hand.
Renegade rows are a full-body exercise that activates your core, arms, and back muscles all at the same time.
It’s a great core stabilization move that engages your entire body and improves your strength.
How do you make a Renegade Row?
Place two dumbbells on the floor and keep them shoulder-width apart. Assume a high plank position with your feet wider than shoulder distance apart. Grab the dumbbells so that your hands are off the floor. Maintain a neutral wrist position. Engage your core and stiffen the entire body. Row your right arm out to the side of your rib cage. You should feel the shoulder blade squeeze. Keeping your body stable and under control, lower the barbell to the starting position. Repeat on the other side. That’s one representative. Continue for 10-15 reps for 1 set. Rest and repeat 2-3 sets.
Benefits of Renegade Rows
The renegade row combines the best of plank and dumbbell row exercises. It’s one move that activates almost all of your muscles in the body, from the arms to your legs.
The dumbbell renegade row primarily targets the core, shoulders, arms and upper back. Second, it works the hamstrings, glutes and hips for lower body stability while supporting driving movements.
Like plank, this riding variation is an anti-rotation exercise. It forces your body to stay still and resist the twisting and turning movements as your arms perform rows.
This requires the strength of the side abs, obliques and deep abs. It makes so many demands on the core, it’s no exaggeration to say that most of the work is done where you can’t see it.
Not to mention that this dynamic plank exercise is home-friendly and compact. You don’t need heavy equipment or access to the gym to perform this insanely effective plank move.
All you need is a pair of dumbbells and some open comfortable space.
Make Renegade Rows part of your workout
Because the renegade row is a tough exercise in itself, you should do it early in your workout while your body is still fresh.
It’s a great strengthening workout to add to your full-body routine. It activates so many major muscle groups and blends in really well with other upper body movements.
If you can’t perform the renegade rows with the correct form, try the modified version. Perform the same rows with your knees on the floor as in the kneeling plank.
You can also lower the weight to a lighter set of dumbbells until your core is strong enough to add more resistance.
The dumbbell renegade row is one of the best exercises you can do for your core and upper body. It combines the benefits of the isometric plank while using the shoulders and triceps with rows.
It’s a workout that forces every muscle group in your body to participate while improving stability and balance.
If you want to improve the plank workout and challenge your core even more, this is the perfect workout for you.
This post This One Dumbbell Move Works Your Core More Than Any Plank was original published at “https://www.fitwirr.com/workout/dumbbell-renegade-row/”