How To Do The Renegade/Commando Rows: The Complete Guide

If you have been lifting for a while now, you probably would want to add this exercise in your workout routine. It would be a great way to switch things a little bit in addition to getting some serious workout in. The Commando Row is a compound movement, it primarily targets your Middle & Lower Back / Lats in addition to providing secondary emphasis to Abs & Obliques, Biceps, Chest, Middle & Lower Back / Lats, Triceps.

Learning The Commando/ Renegade Row

  1. Lay down in a push-up position on the exercising floor.
  2. Place two dumbbells on the floor in front of you. Both of them should be shoulder-width apart.
  3. Place your hands at the grip section of the dumbbells.
  4. Different from the push-up position, spread your legs to slightly wider than hip-width apart with your toes supporting your weight. This is the start position.
  5. Before starting with the exercise, make sure you have retracted your shoulder blades and maintain perfect push up posture (Tightening your core and glutes)
  6. Now, Push down through one dumbbell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow. This movement can be easily understood if you have done the One-Arm Dumbbell Row.
  7. Keep the Dumbbell back at the starting position and repeat the movement alternating each side.

Common Mistakes

  1. Improper Stance : It is very crucial to maintain proper stance while performing this exercise otherwise it could lead to injuries.
  2. Rotating The Torso : Sometimes what happens is, in order to get the Dumbbell to the desired position, you take advantage of your torso by rotating it. Do not do that, maintain the straight torso and lift only with your elbows.

Suggestions

  1. Difficulty: What you have to understand is that it is a challenging exercise and if you do not have the kind of strength it takes to perform this movement, stay out of it. Do the other exercises in order to gain strength and then progress your way up to this one.
  2. Retract The Shoulder Blades: Not retracting the shoulders blade may lead to injuries.

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