Renegade rows are a popular exercise that work multiple muscle groups at once. They are a great way to build strength and improve your overall fitness level. In this article, we'll take a closer look at what renegade rows are, how to perform them correctly, and what muscles they work.
What Are Renegade Rows?
Renegade rows are a type of exercise that involve rowing dumbbells or kettlebells while in a plank position. To perform a renegade row, start in a plank position with your hands holding onto dumbbells or kettlebells. Keeping your core tight, row one weight up to your ribcage while stabilizing with the other arm. Return the weight to the ground and repeat on the other side.
The Muscles Worked During Renegade Rows
Renegade rows work several muscle groups at once. The primary muscles worked during renegade rows include the back, shoulders, and core. The back muscles targeted include the latissimus dorsi, rhomboids, and trapezius. The shoulders muscles include the deltoids, while the core muscles include the rectus abdominis and obliques.
Renegade rows also work the biceps, triceps, and forearm muscles. This exercise is a great way to build strength and improve your overall fitness level.
Benefits of Renegade Rows
Renegade rows offer several benefits, including:
- Improving core strength
- Strengthening the back and shoulders
- Increasing overall upper body strength
- Improving stability and balance
- Burning calories and aiding in weight loss
How to Perform Renegade Rows Correctly
To perform renegade rows correctly, follow these steps:
- Start in a plank position with your hands holding onto dumbbells or kettlebells.
- Keeping your core tight, row one weight up to your ribcage while stabilizing with the other arm.
- Return the weight to the ground and repeat on the other side.
- Make sure to keep your hips and shoulders square to the ground throughout the exercise.
- Keep your core engaged throughout the exercise.
- Exhale as you pull the weight up and inhale as you lower the weight down.
Who Should Perform Renegade Rows?
Renegade rows are a great exercise for anyone looking to build upper body strength and improve their overall fitness level. They are especially beneficial for those who want to improve their core strength and stability. However, if you have any injuries or limitations, it's important to speak with a healthcare professional before attempting this exercise.
Conclusion
Renegade rows are a challenging exercise that work multiple muscle groups at once. They are a great way to build strength and improve your overall fitness level. By adding renegade rows to your workout routine, you can improve your core strength, strengthen your back and shoulders, and increase your overall upper body strength.