How to do Renegade Rows

A renegade row is a dumbbell row done from the top of a push-up. You hold a plank on two dumbbells, row one up while the other arm supports you, then switch sides. It trains your back and your core at the same time.

1. Place two dumbbells on the floor at about shoulder-width apart, and turn them so they’re running parallel to the length of your body

2. With your knees grounded, get into position by taking a firm grip of each dumbbell, and extend your legs out behind you, placing your feet hip-width apart

3. When ready, elevate your body into the plank position, with only your toes/balls of your feet touching the floor

4. Maintain a strong, straight back with your head and neck in a neutral position

5. Gradually transfer the weight to one side as you lift the opposing dumbbell in a rowing fashion by contracting your middle and upper back

6. Keep your working arm close to your body while holding your core solid and strong

7. Bring the dumbbell to just below chest height before briefly pausing and then lowering back down to the floor

Benefits

Each row works your lats and mid-back, with your biceps helping. The bigger challenge is staying still: with one hand off the floor, your abs, obliques and shoulders have to stop your body twisting.

That kind of strength is what keeps your trunk steady when you carry, push or pull something on one side.

Form tips

• Use hexagonal dumbbells or ones that won’t roll, and keep your wrists straight on top of them.
• Set your feet wider than hip-width. The wider they are, the easier it is to stay square.
• Keep your hips level with the floor as you row. If they rotate, use lighter dumbbells or widen your feet.
• Row to your lower ribs, then put the dumbbell down under control rather than dropping it.

Variations

• Easier: do them from your knees.
• Harder: bring your feet closer together, or add a push-up between each pair of rows.
• To work on the row alone, try bench-supported dumbbell rows.