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January 10, 2012

The Renegade Row

Not a well-known exercise but excellent for core strength and stability. This is not an arm exercise, but the weights should be heavy enough to challenge the user.


To maintain stability of the hip girdle using the core muscles when the dumb-bell is lifted and the body weight is then supported on one arm.

Start Position

  • Press-up position with the arms straight and supported, gripping a pair of dumb-bells. Keep the body straight and the hips low.
  • Take the feet as wide as necessary to maintain stability and position the hands level with the chest.
  • Look just ahead of the eye-line to keep the neck straight and maintain posture.


  • Engage the core muscles and lift one elbow until the upper arm is parallel to the floor, lower the arm, repeat with the other arm and continue alternating lifts.
  •  Develop a breathing rhythm and always breathe out on exertion.



  •  Complete 3 sets of 10 reps, rising to 20 reps. Progress the exercise by increasing the weight as each   level is achieved.


  • Kettle-bells could be used instead of dumb-bells, also, their flat bases may prove more stable for beginners.
  • Start in a kneeling position.  In this case, be sure that the knees are well back and the body weight is over the arms, or it becomes just another arm exercise.

From → Fitness

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