The renegade row is a challenging and effective exercise that targets multiple muscle groups, making it a great addition to any strength training routine. But if you’ve never done a renegade row before, it can be intimidating and confusing. In this article, we’ll break down the renegade row and provide tips on how to master this exercise.
What is a Renegade Row?
A renegade row is a compound exercise that primarily targets the back muscles, but also engages the core, shoulders, and arms. It involves performing a push-up while holding onto dumbbells or kettlebells, and then rowing one weight at a time while maintaining a plank position.
How to Do a Renegade Row
Step 1: Set Up
Start by placing two dumbbells or kettlebells on the ground shoulder-width apart. Get into a plank position with your hands gripping the weights and your arms extended. Your feet should be slightly wider than hip-width apart to provide a stable base.
Step 2: Perform a Push-Up
Lower your body towards the ground, keeping your elbows close to your sides. Your chest should touch the ground, and then push back up to the starting position. This is one push-up.
Step 3: Row One Weight
Once you’re back in the plank position, row one weight towards your chest while keeping your elbow close to your side. Your upper arm should be parallel to the ground at the top of the movement. Lower the weight back to the ground and repeat on the other side. This is one rep.
Step 4: Repeat
Continue alternating between push-ups and rows for the desired number of reps.
Renegade row muscles worked
Renegade rows are a compound exercise, meaning they work multiple muscle groups at once. Here are the main muscles targeted in renegade rows:
1. Back Muscles
The primary muscle group targeted in renegade rows is the back muscles. This includes the latissimus dorsi, rhomboids, and trapezius muscles. These muscles are responsible for pulling movements and are essential for good posture and upper body strength.
During renegade rows, the back muscles are engaged as you row the weight towards your chest. This movement helps to strengthen and tone the back muscles, leading to improved posture and a more defined back.
2. Core Muscles
Renegade rows are also an excellent exercise for targeting the core muscles. The core muscles include the rectus abdominis, obliques, and transverse abdominis. These muscles are responsible for stabilizing the spine and supporting the body during movement.
During renegade rows, the core muscles are engaged to keep the body stable and prevent it from rotating as you row the weight. This helps to strengthen and tone the core muscles, leading to improved balance and stability.
3. Arm Muscles
Renegade row also target the arm muscles, specifically the biceps and triceps. These muscles are responsible for arm flexion and extension and are essential for everyday movements like lifting and carrying objects.
During renegade rows, the arm muscles are engaged as you row the weight towards your chest. This movement helps to strengthen and tone the arm muscles, leading to improved arm strength and definition.
4. Chest Muscles
The chest muscles, specifically the pectoralis major and minor, are also targeted in renegade rows. These muscles are responsible for pushing movements and are essential for upper body strength.
During renegade rows, the chest muscles are engaged as you lower your body towards the ground and push back up. This movement helps to strengthen and tone the chest muscles, leading to improved upper body strength and definition.
5. Shoulder Muscles
Renegade rows also target the shoulder muscles, specifically the deltoids. These muscles are responsible for shoulder movements and are essential for upper body strength and stability.
During renegade rows, the shoulder muscles are engaged as you row the weight towards your chest and stabilize your body in the plank position. This movement helps to strengthen and tone the shoulder muscles, leading to improved shoulder strength and definition.
Renegade Rows Benefits
Now that we know the muscles targeted in renegade rows, let’s explore the benefits of incorporating this exercise into your workout routine.
1. Full-Body Workout
Renegade rows are a compound exercise, meaning they work multiple muscle groups at once. This makes them an efficient and effective way to get a full-body workout in a short amount of time. By targeting multiple muscle groups, renegade rows help to improve overall strength and fitness.
2. Improved Core Strength
As mentioned earlier, renegade rows are an excellent exercise for targeting the core muscles. By engaging the core muscles to stabilize the body during the movement, renegade rows help to strengthen and tone the core muscles. This can lead to improved balance, stability, and posture.
3. Increased Upper Body Strength
Renegade rows target the back, arm, chest, and shoulder muscles, making them a great exercise for improving upper body strength. By regularly incorporating renegade rows into your workout routine, you can build strength and definition in these muscle groups.
4. Can Be Done Anywhere
Renegade rows can be done with dumbbells, kettlebells, or bodyweight, making them a versatile exercise that can be done anywhere. This makes them a great option for those who prefer to workout at home or while traveling.
5. Can Be Modified for Different Fitness Levels
Renegade rows can be modified to suit different fitness levels. Beginners can start with bodyweight renegade rows and gradually add weights as they build strength. More advanced individuals can increase the weight or add a push-up between each row for an extra challenge.
Variations of the Renegade Row
Single Arm Renegade Row
To perform a single arm renegade row, follow the same steps as the traditional renegade row, but only use one weight at a time. This variation increases the challenge and requires more stability from the core.
Renegade Row with a Resistance Band
If you don’t have access to dumbbells or kettlebells, you can still perform the renegade row using a resistance band. Wrap the band around your wrists and perform the exercise as usual. The resistance band adds an extra challenge to the movement.
Renegade Row with a Push-Up Variation
To add an extra challenge to the renegade row, you can perform a push-up variation instead of a traditional push-up. For example, you can do a diamond push-up or a wide grip push-up. This variation targets different muscle groups and adds variety to your workout.
Common Mistakes to Avoid
Arching Your Back
One of the most common mistakes people make when performing the renegade row is arching their back. This can put unnecessary strain on the lower back and prevent you from engaging your core properly. To avoid this, focus on keeping your back flat and your core engaged throughout the exercise.
Rounding Your Shoulders
Another common mistake is rounding your shoulders during the rowing movement. This can put strain on the shoulders and prevent you from engaging the back muscles properly. To avoid this, focus on keeping your shoulders down and back throughout the movement.
Using Too Much Weight
As mentioned earlier, it’s essential to start with light weights when performing the renegade row. Using too much weight can compromise your form and increase the risk of injury. Gradually increase the weight as you become more comfortable with the exercise.
Incorporating the Renegade Row into Your Workout Routine
The renegade row can be incorporated into your workout routine in a few different ways. You can use it as a standalone exercise, performing multiple sets and reps, or you can incorporate it into a circuit with other exercises.
Here’s an example of a full-body workout that includes the renegade rows:
- Warm-up: 5-10 minutes of light cardio
- Squats: 3 sets of 12 reps
- Push-ups: 3 sets of 12 reps
- Renegade Rows: 3 sets of 12 reps
- Lunges: 3 sets of 12 reps (each leg)
- Plank: 3 sets of 30 seconds
- Renegade Rows: 3 sets of 12 reps
- Cool-down: 5-10 minutes of stretching
Conclusion
The renegade row is a challenging and effective exercise that targets multiple muscle groups. By following the tips and variations outlined in this article, you can master this exercise and add it to your strength training routine. Remember to start with light weights, engage your core, and focus on proper form to get the most out of this exercise.
