To execute a renegade row, you will need one dumbbell. Renegade rows strengthen your arm muscles, lats, traps, and core. They also require balance and stability.
Start with the dumbbell on the ground. Come into a plank position with one hand on the handle of the dumbbell and the other planted on the floor. Your feet should be placed wider than a normal plank for increased support.
When you're set, pull the dumbbell up and back towards your waist. Keep your elbow as close to your body as possible. Naturally, your body will want to rotate as you pull the weight up. Fight against this by trying your best to keep your hips level.
Pause for a second at the top and then return the dumbbell back to the floor. This is one rep. Complete your desired number of reps on one side and then switch and do the same on the opposite side.
Joel Runyon is the founder of IMPOSSIBLE® - performance lifestyle brand encompassing performance apparel & formulas, IMPOSSIBLE Fitness® programs, and a philanthropy arm. An endurance athlete and entrepreneur - he's also the creator of MoveWellApp and owns Ultimate Meal Plans. Find out what next challenge Joel is crossing off his impossible list here.