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.
Related exercises to discover
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 and instructions above for how to perform this exercise correctly. Kettlebell one-legged deadlifts, boxing with a punching bag and contralateral limb raises are related exercise that target the same muscle groups as renegade / alternating plank / commando rows. Visit our directory for more exercises.
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