What is renegade row?
The renegade row (also known as a plank row) is almost a variation of the dumbbell row. It’s designed to target the upper back and, like a plank, designed to target the core. … This means you must be able to hold your body in a plank position supported only by one arm at a time.
Is renegade row good for back?
Renegade Row Muscles Worked
Well, you’re in the right place! The core and the back are the main muscle groups worked during this exercise. More specifically, the renegade row targets the traps and lats in your upper back, as well as the rectus abdominus and the obliques in your core.
Do Renegade rows build muscle?
Renegade rows are full-body exercises that simultaneously activate core muscles like the obliques, back muscles like the rhomboids, and arm muscles like the triceps. With proper form, renegade rows can develop upper body strength while improving balance and stabilization.
Does renegade row work chest?
Renegade Rows are awesome. They target and attack the back, chest, shoulders and arms, all while working the core like crazy. I’ve been doing these for years, but I used to absolutely butcher them. Hips twisting all over the place, lack of a true full row, saggy hips during the pushup.
Why is it called a renegade row?
It is important that athletes, coaches, and general trainees comprehend that while the name implies it is a rowing focused movement, the real magic of this exercise comes from the ability to remain in a rigid plank while performing the row.
What can I do instead of renegade rows?
Renegade Row Alternatives
- Landmine “Meadows” Single-Arm Row. The landmine single arm row is a surefire way to engage the lats and challenge core stability (specifically anti-rotational forces). …
- Standing Cable High Row. …
- Single-Leg Romanian Deadlift Row. …
- TRX® Single-Arm Row. …
- Ring Archer Row. …
- Inverted Row.
Is a renegade row a compound exercise?
The renegade row is a compound, high-performance exercise that strengthens the core, improves performance, and stimulates muscle growth. It also helps you prevent injury and build a rock-solid physique from head to toe. Here’s how: The renegade row trains anti-extension.
What are dumbbells rows?
Dumbbell rows are a compound exercise that mainly target your middle back, but also work the biceps, shoulders, and lats. That means you’re probably going to pencil the exercise in to lots of upper body workouts—especially if you want to strengthen your upper body.