Video
Instructions
- Begin in a high plank position with each hand gripping a dumbbell directly under the shoulders.
- Engage your core and align your body from head to heels.
- Perform all repetitions on one arm by pulling the dumbbell toward your waist, keeping the elbow close to the torso.
- Lower the dumbbell with control after each row.
- After completing the set, switch to the opposite side and repeat the movement.
Technical Tips
- Maintain square hips and avoid torso rotation throughout the set.
- Widen your foot stance for added stability during unilateral sets.
- Ensure smooth and controlled motion during each row to maximize muscle engagement.
Breathing Tips
- Inhale as you lower the dumbbell.
- Exhale as you pull the dumbbell toward your waist.
Restrizioni mediche
- Lower back injuries
- Shoulder impingement
- Wrist pain or instability
Should I do all Renegade Row reps on one side before switching?
Yes, doing all reps on one side increases time under tension and improves unilateral core and back strength before switching to the other side.
Why perform Renegade Rows one side at a time?
Performing one side at a time enhances core stability, highlights imbalances, and increases the intensity of the movement through longer muscular engagement per side.
Is the unilateral Renegade Row harder than alternating reps?
Yes, the unilateral version typically requires more core control and balance, making it more demanding on both stability and strength.
How many reps should I do per side for Renegade Rows?
Start with 8–12 reps per side depending on your strength level and gradually increase volume as core and stability improve.
Can unilateral Renegade Rows help with muscle imbalances?
Absolutely, training each side separately allows you to identify and address strength discrepancies between the left and right sides.
Descrizione
The Renegade Row is a total-body strength movement that combines a static plank with a dumbbell row, emphasizing unilateral control and core engagement. In this variation, all repetitions are performed on one arm before switching sides, heightening the demand on trunk stability and anti-rotational strength. By working a single side at a time, this version enhances muscular balance, exposes asymmetries, and develops focused lat activation alongside deep core recruitment. It's a powerful exercise for improving postural alignment, shoulder control, and overall functional strength. The unilateral set style is especially beneficial for athletes, CrossFitters, and anyone seeking to develop rotational stability in a challenging yet efficient movement pattern.