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The renegade row is a powerful move that hits multiple muscle groups. Although it primarily targets the back, it also works your arms and chest. It also relies heavily on your core to stabilize your upper body.
Targets: core (rectus abdominis, internal and external obliques, transverse abdominis, erector spinae), triceps, pectorals, deltoids (posterior, lateral and anterior), rhomboids, latissimus dorsi, teres major, trapezius
Set up: Hold a dumbbell in each hand. Get into push-up position with your hands underneath your shoulders and your legs extended behind you. Spread your feet to create a stable base.
Action: Row your right hand up to your rib cage as shown, then replace on the floor. Do a push-up, bending both elbows and lowering straight toward the ground. Return to the start, then extend your right arm out to the side until it comes parallel to the ground. Keep your hips square to the floor and your abs tight. Return to the start. Repeat 10 times, alternating sides.