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Dumbbell Renegade Row Exercise

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.

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Greg Brookes is the founder of GB Personal Training Ltd and KettlebellsWorkouts.com. He has been featured in Men's Health, Women's Fitness, Men's Fitness, and Health & Fitness Magazine, where he wrote a monthly column. He has also been featured in the majority of UK national newspapers. Labelled as "the trainer to the trainers" he delivers seminars and a regular newsletter to help Personal Trainers improve their skills and achieve better results for their clients. Continue reading

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