FlexRenegade Rows
Muscles worked
- Rectus Abdominis
- Transverse Abdominis
- Latissimus Dorsi
- Rhomboid Major
- Trapezius Middle Fibers
- Anterior Deltoid
- CategoryPull
- Default target4 sets × 6–8 reps per side
- EquipmentDumbbells
- Movement patternHorizontal Pull
- Training stylesHypertrophy, Strength
Technique
Setup
Assume a high plank position with each hand holding a hex dumbbell. Set your feet wider than shoulder-width for better stability.
Movement
Keeping your hips square to the floor, row one dumbbell to your hip by driving the elbow back. Lower it and repeat on the other side.
Form Tip
The goal is anti-rotation. Squeeze your glutes and core to prevent your hips from rocking as you lift the weight.
Increase Difficulty
Bring your feet closer together to increase the stability challenge or add a push-up between rows.
Decrease Difficulty
Perform the movement on your knees or with your hands on an elevated surface.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.