Audio from Dumbbell Renegade Row Video
The next exercise is The Renegade Row. The Renegade Row is a powerful core exercise. It works the front of the core and round to the back, and it also works the pulling muscles that run down the back, as well. We’re going to get a lot of pulling action in here, and also a lot of core activation. It’s based on a simple pushup position, but we put a row in there, as well. Let’s go down to the floor.
First thing to note is I’m using hexagonal dumbbells, here. Hexagonal dumbbells, you’re going to find a lot easier to work with because they’re not going to roll around on the floor. You’ll see what I mean by that in a moment. Start by holding your dumbbells and taking a pressup position. You want a straight line form your shoulder down to your heels; core’s activated and the glutes, the buttocks, nice and tight. Head is looking down. From here, let me just . . . I should say as well, the feet should be about shoulder-width apart. From here, you’re going to put your weight on the one arm, you’re going to pull the dumbbell up and right up to your chest, keeping your elbow in. Place the dumbbell down, and then we change sides.
You can see here, the importance of having the hexagonal dumbbells. Take your time with the exercises, please don’t rushing and keep slamming the dumbbells down, take your time, alternating sides. You’re looking to do 20 of these in total. To make the exercise a little bit more easier, have your feet a bit wider. To make the exercise more difficult, have your feet nice and close together. That is the renegade row; tough exercise but excellent for working the core, stabilizing muscles, and those pulling muscles of your back.