How To Build A Stronger Core With Renegade Rows

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Exercise Demonstration Tutorial With Beginner Modification And Progression Alternatives

On today’s episode of Live Lean TV, I’m showing you a step-by-step demonstration on how to build a stronger core with renegade rows.

The renegade row is an awesome upper body pulling exercising that will also help you strengthen your core.

In this exercise demonstration tutorial, I’ll also show you beginner modifications to make the renegade row movement easier, as well as or more difficult progression alternatives.

How To Build A Stronger Core With Renegade Rows

The renegade row is one of my favorite exercises, so let’s get started.

Beginner Modification: Renegade Row Without Weights

How To Build A Stronger Core With Renegade Rows

If you are a beginner, start the renegade row without weights to get the movements down properly.

To start the renegade row without weights exercise:

  1. Get into a straight arm plank position, with your toes and hands planted into the floor, directly below your shoulders.
  2. Start with your feet shoulder width a part, however the wider you spread your feet, the easier it will be to maintain your balance during the renegade row movement.
  3. Contract your abs, glutes, hamstrings, quadriceps, chest, and every other muscle to form a straight line with your body, from your heels to your head.
  4. Slowly bend one elbow, as you raise your hand to the outside of your hip, while squeezing your shoulder blade back.
  5. Focus on keeping your hips square to the ground by contracting your core and pressing your other hand through the floor.
  6. Under control, lower your hand back to the floor.
  7. Repeat the same movement with the opposite arm.
  8. Continue alternating arms for reps.

How To Do An Alternating Dumbbell Renegade Row

If you are more advanced, it’s time to add weight via a pair of dumbbells.

To start the advanced modification of the alternating dumbbell renegade row exercise:

  1. Get into a straight arm plank position while gripping a pair of dumbbells with an inside shoulder width grip.
  2. Start with your feet spread out wider than shoulder width. If you want to modify it to be more difficult, bring your feet closer together.
  3. While keeping your back flat, activate your muscles by contracting your abs, glutes, hamstrings, quadriceps, chest, triceps, and shoulder muscles. Essentially you’re turning on all the muscles in your body.
  4. Next, initiate the pulling of one of the dumbbells up to your armpit. When doing this, make sure you keep your hips square to the ground. By keeping your core tight, you’re ensuring your hips won’t twist from side to side during the rowing movement. Twisting your hips to help lift the dumbbell is incorrect.
  5. Under control, lower the dumbbell to the ground, then repeat with the other arm. However, don’t just let the dumbbell drop to the ground. Engage the core and control the lowering of the weight.

Advanced Progression Modification: Push Up With Alternating Dumbbell Renegade Row

To make the renegade row even more difficult, add in a push up between every row.

Here’s how to do a push up with alternating dumbbell renegade row.

  1. Place a pair of dumbbells on the floor and get into a push up plank position while gripping the dumbbells with a neutral, palms facing in grip.
  2. The wider you place your feet, the easier it will be to maintain your balance during the renegade row.
  3. Just like you would do with a plank, contract every muscle in your body, including your chest, glutes, hamstrings, quads, and especially your core.
  4. Bend your elbows and keep them tucked to your sides as you lower yourself into a push up.
  5. Push up with power by extending your arms, then lift one dumbbell by bending your elbow and rowing it towards your armpit and squeezing your shoulder blade back.
  6. Focus on keeping your hips square to the ground by contracting your core and pressing the other dumbbell with your hand, through the floor.
  7. Under control, lower the dumbbell back to the floor, then complete another push up.
  8. Repeat the same movement with the opposite arm, while completing a push up between every row.
  9. Repeat for reps.

Try Adding The Renegade Row To Your Next Workout

Add any of these renegade row variations to your next workout.

  • Reps: 6 reps per arm
  • Sets: 3

Or better yet, I’ve programmed the renegade row exercise, along with many other full body compound movements, in my best-selling Live Lean Afterburn workout system.

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21 responses to “How To Build A Stronger Core With Renegade Rows

  1. hi love your channel you guys are awesome! what about side hip raises? i
    always get a pain in my legs/ shoulder so i am doing them wrong 🙁

  2. Can you do a Legs n glutes tutorial Please? How much time should you switch
    the weight and reps Of the strength training exercises ? I’m a beginner in
    the strength training process.

  3. Thanks Brad!! Ive been working on renegade rows with Jess’s Live Lean
    Formula so this tutorial is great to keep reminding me how important the
    technique is. And I definitely think this has to be one of the most intense
    moves for the core than all the others!

  4. Love the RR. Been doing it for years in my regime. I love moves that you
    can feel the move as you do it. This one uses so many parts at one time.
    It is a tremendous exercise. Thanks for the vid.

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