Targets: Upper back (latissimus dorsi, rhomboids), shoulders, triceps, abdominals, quadriceps, forearms, spinal erectors.
Equipment Needed: Set of dumbbells
The renegade row is an excellent exercise to target the entire upper body and core. The plank portion of the exercise requires the engagement of the deep stabilizing muscles of the abdominals, spine, shoulders, and hips, while the row portion of the exercise targets the upper back and arms, including the larger muscles of the upper back—the lats and rhomboids—as well as the biceps and shoulders.
The beauty of the exercise is that in addition to targeting both groups of muscles that are hit during the plank and the dumbbell row, it also develops anti-rotational core strength, which can help with balance, coordination, and even fall-prevention.