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exercises

Renegade Row

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How to: Renegade Row

Primary Muscles Used:Lats, Rhomboids, Traps

Exercise Families:Horizontal Pull

Equipment:Dumbbell(s)

Trainer:Kelsey Wells

  1. Holding one dumbbell in each hand, position your hands on the mat shoulder-width apart and both feet slightly apart behind you, resting on your knees. Gently draw your ribs to your hips to engage your core. This is your starting position.
  2. Inhale. Exhale. Release your right hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the right side of your body. You should feel a small squeeze between your shoulder blades. Engage your abdominals to ensure that your hips remain parallel to (in line with) the floor.
  3. Inhale. Extend your right elbow to return to the starting position.
  4. Exhale. Release your left hand and bend your elbow to draw the dumbbell in towards you, ensuring that your elbow remains in close contact with the left side of your body. You should feel a small squeeze between your shoulder blades. Engage your abdominals to ensure that your hips remain parallel to (in line with) the floor.
  5. Inhale. Extend your left elbow to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for Dumbbells

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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