In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.
Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.
If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back. Using the slingshot method overcomes this issue and crushes the lats.
If you're looking for a unique and relatively simple method for crushing your legs and upper back, you'll want to try out the longitudinal hanging barbell protocol. It's also a very natural and safe method for hitting squats, deadlifts, and rows.
If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements. Here's how to modify these movements to make them even more effective.
If you're looking for a method that allows you to overload the daylights out of squats, deadlifts, hinges, and rows, while also minimizing stress to the spine and low back, look no further than the hanging trap bar method. Here's how to do it.
Renegade rows are some of the most effective core and back exercises there are. However performing them on the landmine station also provides additional benefits. Here are several landmine renegade row variations guaranteed to crush your whole body.
Besides providing a unique way to build significant functional strength and hypertrophy throughout your physique, the double barbell protocol can teach lifters of all levels how to maximize their body mechanics and technique on a number of lifts. Here's How.
If you're looking for unique variations of the bench press and bent over row that not only improve form, mechanics, and muscle function but also build slabs of mass in the upper body, you'll want to give offset leverage a try.
If you're looking for a unique t-bar row exercise that not only feels very natural but absolutely crushes your upper back and lats, you'll want to check this out. As an added bonus it's great for helping the lifter lock in their form and mechanics.
When it comes to building upper back strength and improving posture, inverted rows are tough to beat. While there are numerous variations one that I’ve recently found to be incredibly effective is the foam roller version. Here's why.
Want to master your bodyweight exercises such as pushups, inverted rows, dips, and pullups? Try incorporating the anti-chaos band method. It requires unbelievably strict mechanics and smooth form or you will oscillate out of control.
If you’re looking for an exercise that devastates the entire core, back, biceps, forearms, rear delts, and grip, look no further than this brutal overcoming isometric renegade row performed in a barbell suitcase fashion.
If you're looking for a rowing variation to increase your bench press and build your lats then this reverse bench press or reverse inverted row will do the job. Here's how to set it up for maximal gains and optimal performance.
Using horizontal band resistance by angling your body 90 degrees from the anchor point of the band attachment helps eliminate several very common rowing issues. It also promotes proper shoulder mechanics. Here's how.
Using horizontal band resistance on rows provides a very strong stimulus to the entire back and promotes increased strength, hypertrophy, and muscle function. Here are 7 unique variations of this rowing method.
Although there are a number of unique methods that can help improve lat activation and enhance the muscle mind connection in the upper back and lats, one technique I’ve found particularly useful is the rotational strap method.
If you’re looking for a unique exercise to improve posture and shoulder health try this supine row on the foam roller. Not only will it crush your back and lats but your posture and shoulder health will receive an added boost.