The plank position dumbbell row (also known as the renegade row), is a challenging exercise that builds rock hard strength in the abdominals (core), upper back, biceps, triceps and shoulders. This is a fabulous exercise for flattening the abdominals. However, though this exercise is considered highly beneficial it is contraindicated for anyone with a shoulder or back injury or shoulder instability. Check with your doctor or therapist FIRST if you have back, neck or shoulder problems.
Use hex-shaped dumbbells (not round) so that you have a flat surface against the floor. Use as heavy a weight as you can handle for maximum benefit.
- Get in a plank position with your hands on the dumbbells and your feet about hip-width apart. Dumbbells should be aligned directly under the shoulders.
- Keep your abs engaged, neck and spine in neutral position and arms locked at the elbow.
- Contract scapulae together in the upper back to stabilize shoulder girdle.
- Bend your right elbow and pull the dumbbell towards your rib cage until your elbow is just past your body line. Press the left dumbbell into the floor for balance. Engage core muscles and avoid shifting hips and lower back as much as possible.
- Lower your right arm and repeat movement on the left side. Performing one motion on each side counts as one rep.
- Continuing alternating through full set.
- Perform 3 sets of 5 repetitions per side.
(a) from the knees for those without the core or upper body strength to go into the fully extended plank position.
(b) if you still have trouble maintaining proper form, perform the exercise without dumbbells, using only your hands until you get stronger.
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