Press-up renegade row

We love moves that give you more bang for your buck, especially if they’re good fun to do. The press-up renegade row might sound scary, but it’s pretty simple, as well as challenging enough to make you feel really good about yourself afterwards.

One of the greatest things about this move is that it gets the upper body to perform both a pushing and pulling motion in one combined move, which is a great way to get the body in balance. It’s also a massive core challenge – and who doesn’t like a little core workout?

It’s really important to focus on good form during this move, particularly keeping the core strong throughout. Use the heaviest weights you can manage without compromising form and you can expect to boost strength upper body and core strength before you know it.

Renegade row – We Heart Living

Instructions

Start in a high plank position, holding a dumbbell in each hand and with feet shoulder-width apart.

Bend your arms to lower your chest to the floor in one motion, then push back up to the start.

Row one dumbbell up to your side, then lower back to the start.

Repeat the whole move again, this time rowing the opposite dumbbell.

Top tips:

Don’t overarch your lower back – keep the core tight always

Don’t tilt your hips when rowing the dumbbells

Keep your body straight from head to heel throughout the entire move

Direct your elbows behind your wrists when lowering your chest, rather than out to the sides

Face the floor to keep your neck in line with your spine