The DB Plank Row (Renegade Row) is one of the most butchered exercises in the weight room – way too much spinal rotation and way too little core stabilization.
- Step 1: Grab a lighter weight then you think you need
- Step 2: Get into a push up position, body a straight line from your ankle to shoulder, hands on the dumbbells directly under your shoulders, feet slightly wider then shoulder width.
- Step 3: Row one dumbbell slightly back towards your hip while maintaining that perfect push up position with zero rotation at the hips or low back. If you can’t do so, grab a lighter weight.
- Step 4: Do the same thing on the other side.
Programming advice: 2-3 sets of 3-6 reps per side as a filler between compound lifts or as part of your warm up.