Moves/DB Renegade Rows

DB Renegade Rows

ID: 718

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Exercise Type:
Total Hang
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Shoulder packing: think of pulling the shoulder blades slightly down and together.
  2. 2. Keep active — a passive hang stresses the joint; an active hang builds it.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Create body tension by squeezing glutes and engaging core.

Regression:

Perform a partial hang with feet on the floor, reducing the percentage of bodyweight supported.

Progression:

Progress to a single-arm hang with the other hand on the bar for support before full unilateral.

Common Problems:

Swinging instead of staying still — tighten the core and glutes to dampen any oscillation.