Difficulty level: Advanced
Target Muscle: Back
Equipment: Dumbbell
Instructions for proper form
1. Start by placing a flat bench under the handles of two dumbbells on the ground. 2. With your feet elevated on the bench, position your body so that you are in a plank position, with your arms fully extended holding the dumbbells. 3. Keep your body in a straight line from head to heels, engaging your core to prevent sagging of the hips. 4. Initiate the movement by pulling one dumbbell to your rib cage, keeping your elbow close to your body, while stabilizing your position with the opposite arm. 5. Lower the dumbbell back to the starting position and then repeat with the other arm, ensuring your hips remain stable throughout the movement. 6. Aim for controlled movements without twisting your torso. Repeat for the desired number of repetitions.
Common mistakes to avoid
1. Allowing hips to sag or rise, which can strain your lower back. 2. Twisting the torso during the row instead of keeping the body stable. 3. Using excessive momentum to lift the weight rather than focusing on a controlled motion. 4. Not fully extending or retracting the arm, which can decrease the effectiveness of the exercise.
Benefits
Specific benefits of the exercise
Targets the latissimus dorsi effectively while also engaging the core for stability, improving overall upper body strength.
Expected results and timeframe
With consistent training and proper nutrition, you can expect noticeable strength improvements in your upper back within 4-6 weeks, as well as enhanced core stability and posture support..
Who this exercise is best for
This exercise is best for advanced lifters looking to build upper body strength specifically in the back while also challenging core stability. It’s suitable for athletes and individuals preparing for more complex movements.
Scientific studies supporting its effectiveness
Research has shown that compound movements like the renegade row significantly activate muscles in the back and core, leading to improved strength and stability outcomes (American Council on Exercise).
Variations
Beginner modifications
For beginners, perform the renegade row without foot elevation or without using dumbbells, starting from a plank on the knees to reduce difficulty.
Advanced progressions
For advanced progression, incorporate a push-up between each row or use heavier dumbbells to increase resistance, or perform the exercise on a stability ball for added difficulty.
Integrations
Complementary exercises
Complementary exercises include pull-ups, bent-over rows, and planks to enhance back strength and stability.
Super set recommendations
Super set with exercises like barbell bent-over rows or shoulder presses to maximize upper body engagement.
Sample workout routines
Example routine: 3 sets of double dumbbell feet elevated renegade rows, followed by 3 sets of barbell bent-over rows and 3 sets of planks.
Exercise combinations
Combine with back-focused workouts such as deadlifts and lat pulldowns for a well-rounded upper body training session.
Best time to do this exercise in your workout
This exercise is best done in the middle of your back workout routine after warming up and before exhaustively taxing other back muscles with isolation exercises.