Alternating Renegade Row

A tough row from a plank position—one arm pulls while the other keeps you grounded. Builds back strength, core control, and bear-worthy stability.

Instructions

1. Start in a high plank position with hands gripping dumbbells.
2. Keep feet hip-width apart for stability.
3. Row one dumbbell to your side, keeping elbow close to the body.
4. Lower the dumbbell back to the ground and switch sides.
5. Keep your body in a straight line throughout the movement.

Benefits

• Improves core stability
• Enhances upper body strength
• Promotes better balance and coordination
• Targets multiple muscle groups simultaneously

Key Points

• Engage your core to maintain a stable plank.
• Keep your hips level to avoid rotation.
• Use a controlled motion to lift and lower the dumbbell.
• Exhale as you lift the dumbbell, inhale as you lower it.

Common Mistakes

• Allowing hips to sag or rotate
• Using momentum instead of controlled motion
• Neglecting to engage the core
• Starting with weights that are too heavy