> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Renegade row
> Novice · Dynamic · Alternate sides. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Alternate sides |
| **Athlete** | Louis |
| **Video length** | 9 s |
## Technique
1. Start in a Plank position with hands holding dumbbells on the ground, wrists aligned vertically with shoulders.
2. Engage your core and row one dumbbell upwards while stabilizing with the other hand.
3. Lower the dumbbell back down to the ground and repeat on the other side.
## Form tips
* Maintain a good Plank position, keeping your body in a straight line from head to heels.
* Avoid rotating your hips or arching your back while pulling the weight up.
* Keep your neck in line with your spine, looking down at the ground to maintain alignment.
* Engage your Abs throughout the movement to stabilize your body (use a posterior Pelvic tilt).
* Control the movement, focusing on lifting the weight without momentum.
**Logging:** Weight used on one side. Each repetition involves working both sides.
## Muscles
Strength
- Abs
- Obliques
- Serratus anterior
- Back
- Rotator cuff
- Shoulders
- Triceps
* Rectus abdominis
* External oblique
* Internal oblique
* Serratus anterior
* Rhomboid major
* Middle trapezius
* Lower trapezius
* Teres minor
* Teres major
* Posterior deltoid
* Latissimus dorsi
* Triceps brachii (long head)
## Equipment
## Appears in
## Regressions
Beginner
Novice
Novice
Novice
Beginner
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/renegade-row-e0g0). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
