I’m a big fan of total body exercises. You get more bang for your buck by working multiple muscle groups which means burning more calories. Here’s how to do the Renegade Row:
Grab a pair of dumbbells and get into a plank position, with your shoulders directly over your wrists, body in a straight line, and abs braced like you were going to get punched in the stomach (if this is too hard you can drop down to your knees). Make sure you are also squeezing your glutes (aka – butt). For more stability widen your feet.
Row the dumbbell by lifting your elbow toward the ceiling and keeping it in close. Lower back down toward the ground in a controlled motion – do not just let it drop back down. The key is keeping your body as still as possible, not letting the hips turn as you are lifting. Alternate sides for 8-12 reps per side. Make sure your are using weight that challenges you, but that also allows you to maintain proper form. A good starting point is 8-15 lbs for women and 15-25 lbs for men.
Give this exercise a try and take note of how your entire body is working hard to maintain good form.
Body OverHALL, LLC
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