Renegade Row

A plank-based rowing exercise in which a dumbbell in each hand is rowed alternately toward the hip while the other hand stays planted. It trains the back and arms while the trunk resists rotation.

How to do it

1. Start in a high plank with a hand on each of two dumbbells, shoulder-width apart, and the feet set wide for stability.
2. Brace the trunk so the body forms a straight line from head to heels.
3. Row one dumbbell up toward the hip, driving the elbow back along the ribs.
4. Keep the hips square to the floor and do not let the body twist.
5. Lower the dumbbell to the floor under control.
6. Repeat on the other side and keep alternating.

Tips

• Use hexagonal dumbbells so they do not roll, and start light.
• Set the feet wider to make it easier to keep the hips level.
• Do not shrug or twist; pause briefly at the top of each row to prove control.

Muscles

Primary: Lats, Rhomboids

Secondary: Biceps, Obliques, Abs