Description
An exercise that combines dumbbell rows and plank walk, engaging both upper body and core strength.
How to Do Dumbbell Renegade Row Walk
- 1Setup
Begin in a high plank position with your hands gripping dumbbells directly under your shoulders, feet hip-width apart. Ensure your body forms a straight line from head to heels, engaging your core and glutes.
- 2
Perform a renegade row by pulling one dumbbell towards your chest, keeping your elbow close to your body and resisting any torso rotation. Slowly lower the dumbbell back to the floor with control.
- 3
Repeat the renegade row on the other side, pulling the second dumbbell towards your chest while maintaining a stable plank. Lower it back down with control.
- 4
After completing one row on each side, carefully walk your hands (with dumbbells) and feet laterally one step to the side. Maintain your plank form throughout this lateral movement.
- 5
Continue the sequence of one row on each side followed by a lateral step, moving across your workout space for the desired duration or repetitions.
Tips
- Keep your hips as stable as possible throughout the entire movement; imagine balancing a glass of water on your lower back to minimize rotation during the rows.
- Actively brace your core and squeeze your glutes to maintain a rigid plank, preventing your hips from sagging or arching, especially during the lateral walk.
- Control the eccentric (lowering) phase of the row, resisting gravity as you return the dumbbell to the floor rather than letting it drop.
- Use a neutral grip (palms facing each other) on the dumbbells for optimal wrist alignment and comfort during the rows.
Common Mistakes
- ×Rocking the hips excessively during the row compromises core stability; fix this by widening your foot stance slightly and bracing your core harder.
- ×Losing plank form during the lateral walk by letting the hips sag or rise too much; fix this by taking smaller, more controlled steps and maintaining core tension.
- ×Shrugging the shoulders towards the ears during the row reduces back engagement; fix this by actively depressing your shoulder blades down your back.
Variations
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Dumbbell Underhand Renegade Row
Master the Dumbbell Underhand Renegade Row to build a strong back, shoulders, and arms while intensely engaging your core for improved stability and
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
Dumbbell Side Bend
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Dumbbell Renegade Row to Squat
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