What is renegade row target?

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. Another of the main muscles worked by renegade rows is the biceps.

What are renegade rows good for?

Renegade Rows are so effective because they utilize full-body engagement. It takes all of the benefits of doing a plank (core strength and stabilization) and adds an upper body component with the addition of a dynamic rowing (pulling) movement that will do wonders for engaging the shoulders, triceps, biceps and back.

What is a 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.

Why are renegade rows so hard?

Feet-Elevated Renegade Row

The feet elevated inverted row is an incredibly tough variation. Since you’re limiting two points of contact, the core and hips need to work extremely hard to maintain their braced posture.

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What are Renegade dumbbell rows?

Drive your right arm through the dumbbell into the floor, stiffen your entire body, and row the left dumbbell up and to the side of your rib cage—your elbow should be pointed up and back. Keep your body stable as you slowly lower the dumbbell back to the floor. Then repeat on the other side. That’s one rep.

What major muscle group does Renegade Rows target?

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. Another of the main muscles worked by renegade rows is the biceps.

What can I do instead of renegade rows?

Ring Archer Row

The archer row is a great rowing variation that requires very similar core strength and scapular control as the renegade row. The archer row can be done on rings or with a TRX.

What does being a renegade mean?

1 : a deserter from one faith, cause, or allegiance to another. 2 : an individual who rejects lawful or conventional behavior.

What is a renegade push up?

From this plank position, perform a Push Up, dropping your chest to the weights. … With your body moving as one unit, lower down and press back up. At the top of the Push Up, row one dumbbell up to your side, driving your elbow down and back toward the ceiling.

Does renegade row work chest?

They hammer your chest, triceps, and shoulders.

A deeper range of motion means a greater stretch of your muscles, leading to a greater concentric contraction. During each row, you’ll need to push the non-rowing dumbbell into the ground. This creates a wicked isometric contraction of your chest, shoulders, and triceps.

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How do you count Renegade rows?

Pull right elbow back, raising dumbbell toward chest, keeping right elbow close to torso, abs tight, and hips in one line. Brace your core the whole time to stabilize your body and protect your lower back. Lower weight and repeat on the opposite side. This counts as one rep.

What is a push up row?

Lower down into a pushup until your body hovers just above the floor. Your body should stay in a straight line from head to heels the entire time. Pause, and then push yourself back up. Now bring one dumbbell toward your rib cage and return it to the floor. Do another pushup, and row with your other arm.

What do plank rows work?

The Plank Row is multi-functional exercise that challenges your core, increases stability throughout your spine, and targets the muscles of the middle and upper back, shoulders and arms. It is performed by doing a row with a set of dumbbells from the plank pose.

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