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.
How to Do Dumbbell Renegade Row on Stability Ball
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Slowly lower the dumbbell back to the starting position with control, resisting the urge to let gravity drop the weight.
- 5
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.
Variations
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Dumbbell Renegade Row to Squat
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