Want to learn how to do Renegade Row / Alternating Plank Row / Commando Row? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.
What is renegade row?
Also, know as alternating plank row or commando row, this exercise helps in working out your Middle & Lower Back / Lats
Muscles worked
Primary muscle: Middle & Lower Back / Lats are the primarily benefited muscles by performing this exercise.
Secondary muscle: Abs & Obliques, Biceps, Chest, Middle & Lower Back / Lats, Triceps are the secondarily worked out muscles.
Equipment required
Dumbbells are used for this exercise.
How to do renegade row with correct technique?
Performing the 9 steps below, you will be able to do this exercise properly:
- Lay down in a push up position on the exercising floor.
- Place two dumbbells or kettlebells on the floor in front of you at a distance of your shoulder’s width.
- Place your hands at the grip section of the dumbbell or kettlebell.
- Open your legs to a distance slightly wider than your hips’ width apart.
- Push down over one dumbbell through one hand whereas lifting the dumbbell by the other hand up on the other side.
- Hold for a count of one.
- Maintain constant breathing throughout the movement.
- Repeat the movement with the other arm.
- Complete with desired number of repetitions.
Difficulty level:
This exercise is Moderate to Hard to perform.
Who can perform:
Anyone can perform this exercise.
What other exercises benefit the same primary muscles as renegade row does?
Yes, Following are the 5 exercises which benefits the same primary muscles as this exercise does:
- Pullup
- Dumbbell Shoulder Press
- One-Arm Kettlebell Push Press
- Seated Tricep Press / Extension
- Lying Dumbbell Tricep Extension
This is just not enough. Find out the other best bodybuilding exercises here
