Dumbbell

renegade row

This advanced plank and row engages your entire body, with a particular focus on strengthening the back. It is a fantastic exercise for training your core to keep your hips, torso, and lower back in stable alignment.

Exercise profile

Equipment

Dumbbells

Primary muscle groups

Back, shoulders, Abdominals

Secondary muscle groups

Biceps, triceps

1 Hold a dumbbell in each hand and begin in a high plank position, with your shoulders above your hands and your toes wider than hip-width apart. Shift your weight to your toes. Inhale.

2 Exhale and pull the dumbbell in your right hand straight back and up, until it is by your ribcage. Pause briefly at the top of the movement.

3 Return the dumbbell to the starting position and redistribute your weight to your hands and toes. That is one rep.

4 Repeat the row with your left arm. That is another rep. Alternate rowing with each arm for the number of reps given in your workout.