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.
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Related exercises to discover
Supine Lying Down Position / Corpse Pose
Battle Rope Double Waves
Stability / Swiss / Exercise Ball Back Extensions
Renegade / alternating plank / commando rows is a gym exercise that targets lower back and upper back & lower traps and also works abs and biceps and chest and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Supine lying down position / corpse pose, battle rope double waves and stability / swiss / exercise ball back extensions. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
