Exercises / Renegade row

Renegade row GIF

Figure

Male figure; the female figure follows.

Muscles

Background

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Worked muscles

LatsMusculus latissimus dorsi
RhomboidsMusculi rhomboidei
TrapeziusMusculus trapezius
Rear shouldersMusculus deltoideus, pars spinalis
BicepsMusculus biceps brachii

Equipment: Dumbbells
Level: advanced
Loop: One repetition, 2.1 seconds

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Part of the row pack, all 13 row variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the row pack, $29 Whole library, $249

From the API

GET one exercise

curl https://api.exercisegif.com/v1/exercises/renegade-row \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a renegade row

Place two dumbbells shoulder width apart and take a high plank gripping the handles.
Spread your feet wide for a stable base.
Row the right dumbbell to your hip while pressing hard into the left arm.
Lower it back to the floor under control.
Row the left dumbbell and continue alternating sides.

Form tips

Keep your hips level, do not rotate as you row.
Squeeze your glutes and brace your abs the entire set.
Use hex dumbbells so they do not roll.