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  • Writer's picturedragoman7002

12/28/2022 - Move of the Day: Renegade Row



The Renegade Row is a popular strength training exercise that targets the muscles of the upper body, particularly the back, shoulders, and arms. It is a functional exercise that can improve posture, stability, and overall strength. The Renegade Row is also known as the Plank Row or the Double Arm Row, and it can be performed with either dumbbells or a barbell.


So, what exactly is the Renegade Row?


The Renegade Row is a compound exercise that combines a plank position with alternating rows. To perform the Renegade Row, you will need a pair of dumbbells or a barbell. To begin, start in a plank position with your hands placed on the dumbbells or barbell and your feet shoulder-width apart. Your body should be in a straight line from head to toe, with your core engaged and your gaze focused on the ground.


Once you are in the plank position, you will perform an alternating row by lifting one dumbbell or barbell off the ground and pulling it up to your chest. As you lift the weight, keep your elbow close to your body and squeeze your shoulder blade towards your spine. Lower the weight back down to the ground and repeat the movement with the other arm.


The Renegade Row can be modified to suit different fitness levels and goals. For example, you can perform the exercise with one arm at a time to focus on unilateral strength, or you can use a barbell to add more weight and increase the challenge. You can also add a push-up between each row to incorporate more upper body and core muscles into the exercise.


Where did the Renegade Row come from?

The Renegade Row is a relatively new exercise that has gained popularity in recent years. It was likely inspired by other plank and row exercises, such as the Plank Row and the Inverted Row. The Renegade Row is a functional exercise that can be incorporated into a variety of workouts, including HIIT, strength training, and functional fitness.


How many reps and sets should I do for the Renegade Row?


The number of reps and sets you should do for the Renegade Row will depend on your fitness level and goals. If you are new to the exercise, you may want to start with 3 sets of 8-10 reps on each arm. As you become more comfortable with the movement and your strength increases, you can increase the number of sets and reps to challenge yourself further.


For strength training, it is generally recommended to perform 3-5 sets of 6-12 reps with heavier weights. For muscular endurance, you can do 3-4 sets of 12-20 reps with lighter weights. As with any exercise, it is important to listen to your body and adjust the number of reps and sets based on your own abilities and goals.


Tips for performing the Renegade Row


Here are a few tips to help you get the most out of the Renegade Row exercise:

  1. Keep your core engaged: The Renegade Row requires a strong and stable core to maintain proper form. Be sure to engage your abs and keep your body in a straight line throughout the exercise.

  2. Use proper form: Keep your shoulders down and away from your ears as you lift the weights, and make sure to keep your elbows close to your body. Avoid swinging the weights or arching your back to lift them.

  3. Focus on quality over quantity: It is better to do fewer reps with good form than to sacrifice form for more reps. Take breaks as needed to maintain proper form and avoid fatigue.

  4. Vary the resistance: You can use dumbbells or a barbell to perform the Renegade Row

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