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Renegade Row: how to do it

In a high plank with the hands on two dumbbells, row one to the hip, set it down, then row the other, alternating sides without the hips turning.

DUMBBELL

Step by step

  1. Feet wide, hands on dumbbells that cannot roll, body straight.

    01 Feet wide, hands on dumbbells that cannot roll, body straight.

    Avoid: hips sagging: the lower back arches under the load.

  2. Glutes tight, hips square, row the elbow to the hip, set it down softly.

    02 Glutes tight, hips square, row the elbow to the hip, set it down softly.

    Avoid: hips turning open on each row: the lower back twists, the core quits.

In short

  1. Feet wide, hands on dumbbells that cannot roll
  2. Squeeze glutes and abs, hips square to the floor
  3. Row the elbow to the hip, set it down softly, switch
EASIER
Bent-Over Dumbbell RowPlank Shoulder Tap

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