Renegade rows are a compound exercise that targets the upper body, particularly the back, shoulders, and arms, as well as the core. To perform renegade rows, start in a plank position with your hands holding a pair of dumbbells, one in each hand, and your feet shoulder-width apart. Keep your core engaged and your body straight, then row one dumbbell up towards your chest while keeping the other dumbbell on the ground. Lower the dumbbell back down to the ground, then repeat with the other arm. Alternate arms for the desired number of reps.
In CrossFit, renegade rows are often used as a strength-building exercise or as part of a high-intensity workout that includes other weightlifting movements or bodyweight exercises. The weight of the dumbbells can be adjusted to increase or decrease the difficulty of the exercise, and the number of reps and sets can be modified to suit different fitness levels. Proper form and technique are important to prevent injury, and a qualified coach can provide instruction and guidance to ensure safe and effective execution.
