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Renegade / Alternating Plank / Commando Rows

Renegade / Alternating Plank / Commando Rows
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. Place two dumbbells or kettlebells on the floor about shoulder width apart.
  2. In a push up position, place your hands on the grip section of each bell for support.
  3. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
  4. Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
  5. Hold for a count of one.
  6. Your breathing should remain constant throughout the movement.
  7. Lower the bell to the floor and without pause, then repeat the movement with your other arm.
  8. When you have rowed both arms, that is one repetition.
  9. Repeat for the desired number of repetitions.
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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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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
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Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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