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renegade row

Build a Stronger Back

renegade row
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Why You Should Renegade Row | Hybrid Movement

Renegade Row

The Renegade Row is unique to the series of bent-over rows. This back exercise is just as much of an anti-rotation exercise and will require much more trunk stability prior to attempting this progression. The Renegade row is performed in a push-up position which engages the entire body and will develop greater stabilization in the hips and shoulders in addition to strengthening the upper back.

how to perform a Renegade Row

To begin the exercise, curl your toes under, lock your knees, and push up to the top of the push-up position. Grip the dumbbells and form a straight line from ear to ankle. Begin by pulling one dumbbell to your rib cage, lower back down while actively resisting rotation in the hips.  Repeat on the other side. Make sure to keep your hips and shoulders square and pointing towards the ground. Engage your glutes and core for the duration of the exercise. This motion can be repeated for the entire set amount or can be alternated. If you cannot maintain stability end the exercise.

suspended row
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How to Perform a Suspended Row

the Suspended Row

The suspension row is a bodyweight rowing exercise that can be performed at any fitness level. This is a single joint exercise but still has emphasis on the lat muscles.

how to perform a Suspended Row

For the setup of this exercise begin by holding onto the handles with a neutral grip and slowly angle your body to at least 45 degrees. Your arms will be straight and perpendicular to your torso. The rest of your body should make a diagonal line while having your feet flat on the ground or toes pointed up. Pull your body upwards towards your hands. The handles and your hands will end up close to your rib cage. Slowly lower your body back to the starting position. Maintain rigidness by not allowing your hips to sag. If you can complete 15 repetitions, step forward towards the anchor of the suspension trainer.  If you cannot complete a full range of motion and maintain neutral alignment step back to a more upright position. To intensify this exercise perform a single arm suspended row.

single-arm-suspended row
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How to Perform a Single-Arm Suspended Row

single-arm

Suspended Row

The set up for this exercise will be the same as the suspended row but now we are increasing the intensity by only using one arm. For this exercise cross your non-working arm behind your back or across your chest. This will help to keep the shoulders square. This is an advanced pulling and rotary stability exercise and should be attempted once a base line of grip and pulling strength as well as trunk stability is established. A common mistake for this movement is to let the non-working arm or that side of the body sag or drop from the neutral, straight stance. Maintain a rigid stance and be sure to brace your core for the duration of the exercise.