Movement overview

The Alternate Renegade Row is a compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.

Step-by-step cues

1. Begin in a high plank position with your hands gripping dumbbells placed shoulder-width apart. Your body should form a straight line from head to heels.
2. Engage your core to maintain stability and prevent your hips from sagging or rotating.
3. Row one dumbbell towards your hip by retracting your shoulder blade and bending your elbow, keeping your elbow close to your body.
4. Lower the dumbbell back to the starting position with control.
5. Repeat the rowing motion with the opposite arm while maintaining plank form.
6. Continue alternating arms for the desired number of repetitions.

Technical tips

• Keep your feet slightly wider than shoulder-width apart for better stability.
• Focus on squeezing your shoulder blades together during each row to maximize back engagement.
• Maintain a neutral neck position by looking slightly ahead of you, not down or up.
• Avoid rotating your hips; keep them square to the ground throughout the exercise.
• If maintaining balance is challenging, start with lighter weights or perform the exercise without dumbbells to build core strength first.
• Breathe steadily, exhaling as you row the dumbbell upwards and inhaling as you lower it.