The Renegade Row is a nice back and core exercise that's very straightforward to perform. It's like combining a plank with a one-arm dumbell or kettlebell row movement. You hold yourself up on one arm while rowing the weight up with the other.

The single-side resistance puts tremendous tension through the core while you're getting some nice back work.

This version of the Renegade Row has one big difference...instead of having your feet on the floor, they'll be up on a flat bench so that your body angle is on a decline. This changes where the exercise hits your core (more in the lower aspect, with a lot of tension going through the adductor muscles). It also changes up the angle on your back training a bit, too.

To do this one, you'll need a flat bench and two dumbells. Go with weights you can very easily do rows with. I'm just using 65 lb dumbells here and I can row about 3 times that much for one arm dumbell rows. It's your core that's going to determine how much weight you can use with this one.

Set your hands on the dumbells then set your toes on the bench, with your feet out wide. You want to form a triangle with your base of support...it'll be two feet and one hand. Start with your body in a straight plank position.

Now row up one dumbell. You'll have to angle your body a bit to do the row and you'll have to tighten the adductors and core strongly to maintain your body position on the bench.

Set the dumbell back on the floor.

Then row on the other side.

Make sure you keep that support arm locked out straight and keep your body as straight as possible.

This is a killer back and core exercise that will hit your body in a very unique fashion!

 

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