Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Dumbbells
Intermediate
Pull
Abs, Shoulders, Middle Back
The renegade row exercise builds back strength while working your core. It combines a plank hold with rowing motion for total body power.
1. Start in plank position holding dumbbells directly under your shoulders. 2. Keep your core tight and row one dumbbell up to your ribs during the renegade row. 3. Lower the weight back down with control, keeping your hips square. 4. Switch sides and row the other dumbbell up to your ribs. 5. Complete the renegade row by alternating sides for your target reps.
• Keep your core locked tight during the entire renegade row to prevent hip rotation. • Pull your elbow straight back, not out to the side. • Don't let your hips twist or pike up when rowing. • Use hex dumbbells for better stability during renegade row movements.
• Letting hips rotate side to side instead of staying square during the renegade row. • Using dumbbells that are too heavy, which breaks down your plank form. • Rowing the weight out wide instead of pulling straight back to your ribs.
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