Exercise
Renegade Row
A plank variation where you row one dumbbell at a time, forcing your core to resist rotation while your back pulls. It builds anti-rotation strength, back activation, and core stability all at once.
Demonstration
Sets
3
Reps
6-8 per side
Rest
90s
Controlled plank throughout, explosive rows.
The kit
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How to do it
- 1
Set up in a push-up position with a dumbbell in each hand, hands directly under your shoulders.
- 2
Keep your body in a straight line from head to heels, core braced.
- 3
Row the right dumbbell up to your ribcage by driving your elbow back, keeping your hips level.
- 4
Lower it back to the ground and repeat on the left side.
- 5
Maintain a plank position throughout-don't let your hips rotate.
- 6
Keep your shoulders packed and avoid shrugging during the rowing motion.
Common mistakes
- Letting your hips rotate or pike up as you row, which takes load off your core
- Shrugging your shoulders toward your ears instead of packing them down
- Using dumbbells that are too heavy, which causes you to lose plank position
Dad tips
- Start with a lighter dumbbell to nail the plank position before adding load.
- This move looks simple but it's brutally effective for anti-rotation training.