How is a renegade row exercise performed?


To perform the renegade row exercise, you will need either a pair of dumbbells or a pair of kettlebells.  Start with relatively light weight and progress to heavier weight as the exercise becomes easier.    


Place two dumbbells in a vertical position on the ground (your palms will be facing each other) and at about shoulder-width apart.  You will be starting the exercise in a tricep push-up position (with the elbows in and close to the body) while holding on to the pair of dumbbells and with the arms straight.  To make this exercise easier, begin with your feet spread wide apart while keeping the legs straight or wit the knees on the ground.


Perform a push-up.  Be sure to keep the ears in line with the shoulders, the abdominals drawn-in towards the spine, and the buttocks contracted throughout the movement.


At the top of the push-up, pull/row one dumbbell up towards your arm pit and hold for 1-2 seconds.  Now lower the dumbbell back down to the ground.  Next, pull/row the other dumbbell up towards your arm pit and hold for 1-2 seconds, then lower the dumbbell down to the ground and perform another push-up.


Repeat 5 to 15 times for one set.

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