The move can improve your full-body strength, in particular your core muscles, making it an efficient strength gain staple.

The renegade row targets your whole body, emphasizing your upper body ... your dumbbell row technique first and then use the full plank separately before trying the renegade row.

This week: renegade row. Renegade rows are a strength circuit ... Renegade rows are a plank upgrade: you’ve got to hold your body weight still lifting one hand off the floor.