The renegade row, developed and named by coach John Davies, is one of the hardest and most effective abdominal exercises. The reason for this is that renegade rows force you to use the primary function of the stomach muscles – stabilisation. In other words the exercise teaches you how to keep your body as rigid as possible. You have no other choice but to contract your abs as hard as possible. Otherwise you won’t be able to maintain a rigid body.
How to perform the renegade row
Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and grab the dumbbells as though you were going to do a push up using them. Keep a straight body with feet just wider than shoulders for extra balance and support.
Push one dumbbell into the floor and row the other dumbbell by retracting the shoulder blade of the working side as you flex and pull the elbow up and behind you, pulling it to your side.
Slowly lower the dumbbell to the floor and begin the dumbbell in the opposite hand. To work the muscles of the trunk further keep the body and hips as still as possible