How to perform a Renegade Row:

Set up: Begin in a push-up position with a dumbbell in each hand. 

Hold the plank: Maintain a straight line from head to heels, ensuring your body is stable. 

Row one side: Bend your elbow and row one dumbbell towards your hip, keeping your elbow close to your body. 

Engage your core: Focus on keeping your hips squared and preventing them from rotating, especially on the side you're rowing. 

Return the dumbbell: Slowly lower the dumbbell back to the floor. 

Switch sides: Alternate the dumbbell rows, working both sides of your body. 

Benefits of Renegade Rows:

• Full-body engagement:

  The exercise works multiple muscle groups simultaneously, including the back, shoulders, core, and biceps. 

• Core strength and stability:

  The plank position and rowing action require significant core engagement, strengthening your abdominal and back muscles. 

• Improved coordination and balance:

  The movement promotes coordination between different parts of the body, improving overall balance.