Renagade Row with Rotation
Improves overall core stability and strengthens back muscles
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Back Upper. Secondary: shoulders, core, stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Setup — start in a plank position with dumbbells under your hands, engaging your core and maintaining proper form.
- Step 2: Initiation — lift one dumbbell off the ground, keeping your elbow close to your body, and rotate your torso.
- Step 3: Mid-phase — focus on pulling the dumbbell towards your chest, squeezing your back muscles and maintaining proper form.
- Step 4: End-position — hold the pull for a brief moment, then slowly lower.
- Step 5: Return — repeat the movement with the other arm, focusing on controlled movements and core engagement.
- Step 6: Breathing and rhythm reminder — breathe naturally and maintain a steady pace
- Step 7: Safety note — avoid letting the back arch or losing core engagement, which can lead to injury.
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves overall core stability and strengthens back muscles
Common mistakes
Letting the back arch or losing core engagement, which can lead to injury
Make it harder
Increase the resistance of the dumbbells or add more sets
Make it easier
Use lighter dumbbells or reduce the number of sets
Breathing
Inhale before pulling, exhale during the pull
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.