Resistance Band Renegade Row

Description

How to do Resistance Band Renegade Row

1. 01
   Setup

   Place a resistance band flat on the floor, forming a loop. Get into a high plank position with your hands gripping the band directly under your shoulders, slightly wider than shoulder-width.

2. 02
   Setup

   Ensure your feet are hip-width apart or slightly wider for better stability, and your body forms a straight line from head to heels, engaging your core and glutes.

3. 03

   Keeping your hips stable and minimizing rotation, pull one end of the resistance band towards your torso by driving your elbow upwards and squeezing your shoulder blade.

4. 04

   Slowly lower the band back to the starting position with control, maintaining tension in your core and preventing your body from swaying.

5. 05

   Repeat the rowing motion on the opposite side, alternating arms while keeping your body rigid and hips level throughout the movement.

Tips

• Focus on keeping your hips level and square to the floor throughout the entire movement; imagine balancing a glass of water on your lower back.
• Initiate the pull with your back muscles, specifically squeezing your shoulder blade towards your spine, rather than just yanking with your biceps.
• Actively press the hand that remains on the floor into the resistance band to create a stable base and prevent unwanted body sway.
• Control the eccentric (lowering) phase of the row; don't let the band snap back, as this builds strength and prevents injury.

Common mistakes

• Allowing your hips to rotate excessively during the row compromises core stability; fix this by widening your foot stance slightly and actively bracing your core.
• Rounding your lower back or letting your hips sag indicates a weak core; maintain a straight line from head to heels by engaging your glutes and abs.
• Shrugging your shoulders towards your ears reduces back engagement; keep your shoulders down and away from your ears, focusing on pulling with your lats.