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Exercise Benefits With Proper Form & Technique

Renegade Row

through 9 votes
muscles:TricepsMuscle, Pectoralis MajorMuscle, Latissimus DorsiMuscle
synergists:BicepsMuscle, Hand FlexorsMuscle, TrapeziusMuscle, Teres MusclesMuscle, DeltoidsMuscle, Rectus AbdominisMuscle
required:Dumbbell, Dumbbells (2), Kettlebell, Kettlebells (2)
fitness level:Hard
exercise type:Strength
Variations available (27)
Starting PositionExecution - 1nd Step
Execution - 2rd Step
Starting Position (Alternative)Execution - 1nd Step

General And Specifics

  • this exercise demands a good stability

Starting Position

  • pick up a kettlebell or dumbbell with each hand
  • get into the push-up position
  • support your body by placing the hands shoulder width apart, they hold on tight to the weights
  • the palms of the hands point to each other
  • the hands are vertically under the shoulders
  • brace the body and hold the hands stable in extension to the forearms
  • do not let the weights roll outwards
  • the legs are a bit wider than shoulder width apart
  • your sight goes to the ground
  • try to hold your body stable in a straight line as well as you can

Correct Execution

  • bend one arm and lift the weight to the lateral abs
  • the other arm remains stable and avoid stretching through the joint
  • your upper body turns up a tiny bit during this movement
  • afterwards, let the weight sink down to the ground again, keep in mind the shoulder width
  • then do a regular push-up
  • repeat the movement with the other arm, too
  • and repeat the exercise several times

tips for the workout

  1. make it easier by doing the exercise on your knees
  2. the closer the feet, the more difficult
  3. if you cannot hold your body stable, you can also only use one weight
    • if you do so, do not forget the other arm
  4. additionally, you can leave out the push-up (chest and triceps are less required then)