Movement Monday 7/7/2025
- krissyreida
- Jul 7, 2025
- 1 min read
Renegade Row
Today's featured movement is the renegade row. You will need either 2 dumbbells (DBs) or kettlebells (KBs). I recommend using dumbbells for better stability unless you are using relatively heavy KBs that won't buckle under if you lose balance.
Start in a plank position with your DBs under each shoulder. Feet should be either hip width or shoulder width, The wider your feet, the easier it will be to stay balanced. Tighten your core and glutes and avoid swinging your elbow out as you pull the DB up to the shoulder. You should feel this in your lats (latissimus dorsi), the large triangular back muscles. Control the weight on the way down and then alternate arms.
There are several scaling options other than just increasing the weight. First, you can add a push-up between rows. Next, you can use the less stable KBs I mentioned previously, Last, you can elevate your feet on a bench. These are the most common variations.
If you find yourself struggling to maintain the proper plank position during the renegade row, decrease the weight and focus on position. Be mindful of placing the DBs under the shoulders, keep proper width between feet, and keep your spine straight.
Look for this movement in Wednesday's workout!
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