Dumbbell Renegade Row on Stability Ball
Master the dumbbell renegade row on a stability ball for a full-body challenge. This advanced move builds core stability, strength, and balance
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Renegade Row on Stability Ball
Description
A challenging exercise that combines a plank, a push up and a row. It targets multiple muscle groups and requires a good level of balance and stability.
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How to do Dumbbell Renegade Row on Stability Ball
- 01Setup
Place a stability ball on the floor and position two dumbbells on either side of it, shoulder-width apart, ensuring they are stable and ready for grip.
- 02Setup
Assume a high plank position with your shins or feet on the stability ball and your hands gripping the dumbbells directly beneath your shoulders, forming a straight line from head to heels.
- 03
Brace your core and glutes tightly to maintain stability, then pull one dumbbell upwards towards your hip, keeping your elbow close to your body and squeezing your shoulder blade.
- 04
Slowly lower the dumbbell back to the starting position with control, resisting the urge to let gravity drop the weight.
- 05
Without shifting your hips or torso, repeat the rowing motion on the opposite side, alternating arms for the duration of your set.
Tips
- To increase stability, begin with your shins on the ball and gradually progress to placing your feet on the ball as your core strength improves.
- Focus on driving your elbow towards the ceiling and squeezing your shoulder blade, rather than just lifting the weight with your arm muscles.
- Keep your eyes fixed on a spot directly below you throughout the exercise to help maintain a neutral spine and improve overall balance.
- Control the eccentric (lowering) phase of the row to maximize muscle engagement and prevent momentum from taking over.
Common mistakes
- Rocking the hips excessively during the row compromises core stability; keep your hips level and square to the floor by actively engaging your core and glutes.
- Sagging hips or arching the lower back indicates a weak core; maintain a rigid plank posture by tucking your pelvis slightly and bracing your abdominal muscles.
- Using momentum to pull the dumbbell reduces muscle activation; reduce the weight and focus on a slow, controlled pull, feeling the contraction in your back muscles.
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Get Ellim — FreeQuestions
Is Dumbbell Renegade Row on Stability Ball good for beginners?
Dumbbell Renegade Row on Stability Ball is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Renegade Row on Stability Ball?
You need Dumbbell to perform Dumbbell Renegade Row on Stability Ball. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Renegade Row on Stability Ball?
To increase stability, begin with your shins on the ball and gradually progress to placing your feet on the ball as your core strength improves. Focus on driving your elbow towards the ceiling and squeezing your shoulder blade, rather than just lifting the weight with your arm muscles. Keep your eyes fixed on a spot directly below you throughout the exercise to help maintain a neutral spine and improve overall balance. Control the eccentric (lowering) phase of the row to maximize muscle engagement and prevent momentum from taking over.
What are common mistakes when doing Dumbbell Renegade Row on Stability Ball?
Rocking the hips excessively during the row compromises core stability; keep your hips level and square to the floor by actively engaging your core and glutes. Sagging hips or arching the lower back indicates a weak core; maintain a rigid plank posture by tucking your pelvis slightly and bracing your abdominal muscles. Using momentum to pull the dumbbell reduces muscle activation; reduce the weight and focus on a slow, controlled pull, feeling the contraction in your back muscles.
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Free · iPhone only · Available on the App Store