Renegade Row

“All You Need Is A Little Space” Exercise 3

(Each month we post a workout – one exercise per week for four weeks, culminating in the entire workout together)

The renegade row is a highly effective upper body strength exercise that focuses on development of the abs and core due to the amount of stabilization effort required. This exercise generates some serious isometric ab contractions that not only develop the abdominal muscles, but will carry-over strength benefits into other weight training exercises and many of the big lifts.


  1. Place two dumbbells (or kettlebells) shoulder-width apart on the floor
  2. Assume a push-up position with hands on the handles
  3. Push hard into the ground with one hand (keeping elbow locked) while simultaneously pulling the weight in the other hand to your waist
  4. Lower the weight back to the starting position, under control
  5. Repeat move alternating the lifting arm


Coaching cues:
  • Neutral spine
  • Feet a little outside of shoulders
  • Push one dumbbell while pulling the other
  • Pull to your waist
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