Exercise of the Week – Renegade Row

07 May 2019

The renegade row exercise is certainly an exercise that you will feel working as you complete the steps and movements involved. It is great for targeting the arm and back muscles, while the position of the exercise also requires the core muscles to help work on your stability and stamina. This is an exercise you will really feel as your body has to both hold its position and lift weights at once. Here we explain how to complete the renegade row exercise – with pictures complete from our premier fitness facility and gym in Tallaght, Dublin 24.

Renegade Row

westpark fitness renegade row exercise showing a male gym goer lying on a gym mat holding two dumbbells
To begin, place two dumbbells or kettlebells on the floor / exercise mat about shoulder width apart. Make sure and use weights that you are comfortable with and that you can safely lift – especially if you are new to completing this exercise. Next, assume a pushup position by gripping both of the weights (either the dumbbells or kettlebells that you have picked). While in this position you should brace your core, while continuing to breathe, making sure to maintain this position for the duration of the exercise.

westpark fitness renegade row exercise showing a male gym goer lying on a gym mat holding one dumbbell at a right angle

Do not open your hips and keep your torso parallel to the floor at all times. Push hard into the ground with one hand, keeping your elbow locked, while simultaneously pulling the weight to the waist with your other hand – this arm should form a right angle. This is one repetition (rep) completed of the renegade row exercise. Seek advice from our friendly fitness team should you need them to complete a demonstration of this exercise, if you want them to ensure you are completing it properly and to be advised on the best amount of sets and reps to complete to work towards reaching and maintaining your health and fitness goals.

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