Renegade / Alternating Plank / Commando Rows
- Place two dumbbells or kettlebells on the floor about shoulder width apart.
- In a push up position, place your hands on the grip section of each bell for support.
- Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
- Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
- Hold for a count of one.
- Your breathing should remain constant throughout the movement.
- Lower the bell to the floor and without pause, then repeat the movement with your other arm.
- When you have rowed both arms, that is one repetition.
- Repeat for the desired number of repetitions.
This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.
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Related exercises to discover
Barbell Pullovers / Lying Chest Overhead Extensions
Upright Kettlebell Front Rows
Agility Ladder Drills
Renegade / alternating plank / commando rows is a gym work out exercise that targets lower back and upper back & lower traps and also involves abs and biceps and chest and triceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Barbell pullovers / lying chest overhead extensions, upright kettlebell front rows and agility ladder drills are related exercise that target the same muscle groups as renegade / alternating plank / commando rows. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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