How to perform Dumbbell Renegade Row with proper form

Starting Position

1. Setup: Place two dumbbells shoulder-width apart on the floor and grip them with a neutral (palms-facing) grip.
2. Plank: Get into the top of a push-up position over the dumbbells, arms straight, body in one line from head to heels.
3. Base: Spread your feet wider than your hips for stability, and brace your core and glutes hard.

Movement

1. Rowing Phase:

   • Row one dumbbell up to the side of your ribcage, driving the elbow back and squeezing the shoulder blade.
   • Keep your hips and shoulders square to the floor - do not let your torso rotate toward the working arm.

2. Lowering Phase:

   • Lower the dumbbell back to the floor under control, staying rigid.
   • Repeat on the other side, alternating arms for the target reps.

Key Points

• The whole point is anti-rotation - fight to keep your hips level and square the entire set.
• Widen your stance to make balancing easier; narrow it to make the anti-rotation demand harder.
• Use dumbbells with flat, hex-shaped ends so they don't roll, and start light - stability fails before your back does.