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Unlocking the Secrets: plank row vs renegade row, Which Delivers Faster Results?

Main points

  • The plank row is a static exercise that involves holding a plank position while pulling a dumbbell towards your chest.
  • Start in a plank position with your forearms on the ground, shoulders stacked over your elbows, and your body forming a straight line from head to heels.
  • The renegade row is a dynamic exercise that involves performing a row while in a push-up position.

Are you looking to build a strong and sculpted upper body? If so, you’ve probably come across the plank row and the renegade row, two popular exercises that target your back, shoulders, and core. But which one is better for you?

This blog post will delve into the plank row vs renegade row debate, comparing and contrasting these two exercises to help you decide which one is the best fit for your fitness goals and abilities. We’ll explore their benefits, drawbacks, variations, and tips for proper form. By the end of this post, you’ll have a clear understanding of both exercises and be able to confidently choose the one that will help you achieve your desired results.

Understanding the Plank Row

The plank row is a static exercise that involves holding a plank position while pulling a dumbbell towards your chest. It’s a great way to strengthen your back, shoulders, and core muscles, and it also improves your posture and balance.

How to Perform a Plank Row:

1. Start in a plank position with your forearms on the ground, shoulders stacked over your elbows, and your body forming a straight line from head to heels.
2. Grab a dumbbell with your right hand, ensuring your wrist is in line with your forearm.
3. Pull the dumbbell towards your chest, keeping your elbow close to your body and engaging your back muscles.
4. Lower the dumbbell back to the starting position slowly and controlled.
5. Repeat on the other side.

Understanding the Renegade Row

The renegade row is a dynamic exercise that involves performing a row while in a push-up position. It’s a more challenging exercise than the plank row, as it requires more stability and coordination. The renegade row targets your back, shoulders, chest, and core muscles.

How to Perform a Renegade Row:

1. Start in a push-up position with your hands shoulder-width apart and your body forming a straight line from head to heels.
2. Hold a dumbbell in each hand with your palms facing each other.
3. Pull one dumbbell towards your chest, keeping your elbow close to your body and engaging your back muscles.
4. Lower the dumbbell back to the starting position slowly and controlled.
5. Repeat on the other side.

Plank Row vs Renegade Row: Benefits and Drawbacks

Plank Row Benefits:

  • Great for beginners: The plank row is a relatively easier exercise to learn and perform, making it suitable for beginners.
  • Targets multiple muscle groups: It effectively engages your back, shoulders, core, and biceps.
  • Improves core strength and stability: The plank position itself strengthens your core and improves your balance.
  • Increases muscle endurance: The static nature of the exercise helps build muscle endurance.

Plank Row Drawbacks:

  • Limited range of motion: The plank position restricts the range of motion of your arms, limiting the muscle activation.
  • Less challenging: Compared to the renegade row, the plank row might feel less challenging for experienced exercisers.
  • May not be suitable for everyone: Individuals with wrist or shoulder pain might find the plank row uncomfortable.

Renegade Row Benefits:

  • More challenging: The renegade row is a dynamic and advanced exercise that requires more strength and coordination.
  • Greater range of motion: The push-up position allows for a wider range of motion, leading to greater muscle activation.
  • Engages more muscles: It targets your back, shoulders, chest, core, and triceps.
  • Improved functional strength: It mimics real-life movements and enhances your overall strength and coordination.

Renegade Row Drawbacks:

  • Difficult for beginners: The renegade row requires a good level of strength and stability, making it challenging for beginners.
  • Higher risk of injury: Incorrect form can lead to injuries, especially in the wrists and shoulders.
  • Requires more space: You’ll need enough space to perform the exercise comfortably.

Choosing the Right Exercise for You

Ultimately, the best exercise for you depends on your individual fitness level, goals, and preferences.

If you’re a beginner: Start with the plank row to build strength and stability before progressing to the renegade row.

If you’re looking for a challenging exercise: The renegade row is a great option to build muscle and improve your functional strength.

If you have wrist or shoulder pain: The plank row might be a better choice, as it puts less stress on these joints.

If you’re short on space: The plank row can be performed in a smaller space.

Variations and Modifications

Both the plank row and the renegade row can be modified to suit your fitness level and preferences.

Plank Row Variations:

  • Elevated plank row: Perform the exercise with your forearms elevated on a bench or box to increase the challenge.
  • One-arm plank row: Perform the exercise with one arm at a time to increase the challenge and improve unilateral strength.
  • Banded plank row: Add resistance bands to the exercise to increase the difficulty.

Renegade Row Variations:

  • Renegade row with a single dumbbell: Perform the exercise with one dumbbell instead of two to reduce the weight and make it easier.
  • Renegade row with a TRX strap: Use TRX straps to add resistance and challenge your stability.
  • Renegade row with a medicine ball: Use a medicine ball instead of dumbbells to increase the challenge and improve core stability.

Tips for Proper Form

Plank Row:

  • Keep your body in a straight line: Avoid sagging in the middle or raising your hips.
  • Engage your core: Tighten your abdominal muscles to stabilize your body.
  • Pull the dumbbell towards your chest: Don’t just lift the weight, pull it towards your chest with your back muscles.
  • Lower the dumbbell slowly and controlled: Avoid dropping the weight.

Renegade Row:

  • Keep your body in a straight line: Avoid sagging in the middle or raising your hips.
  • Engage your core: Tighten your abdominal muscles to stabilize your body.
  • Pull the dumbbell towards your chest: Don’t just lift the weight, pull it towards your chest with your back muscles.
  • Lower the dumbbell slowly and controlled: Avoid dropping the weight.
  • Keep your elbows close to your body: This helps to engage your back muscles more effectively.

Plank Row and Renegade Row: A Powerful Combination

While the plank row and renegade row are distinct exercises, they can be combined in a workout to provide a well-rounded upper body training routine. You can alternate between the two exercises to keep your workout engaging and challenging.

The Verdict: Which One Should You Choose?

The choice between the plank row and the renegade row depends on your individual goals, fitness level, and preferences. The plank row is a great option for beginners, while the renegade row offers a more challenging workout. Both exercises can be modified to suit your needs and can be combined in a workout to provide a well-rounded upper body training routine.

Basics You Wanted To Know

Q: Can I do the plank row and renegade row on the same day?

A: Yes, you can do both exercises on the same day. However, it’s important to listen to your body and take rest days when needed.

Q: How many reps and sets should I do for each exercise?

A: Start with 2-3 sets of 8-12 reps for each exercise. As you get stronger, you can increase the number of sets and reps.

Q: What other exercises can I do to strengthen my back and shoulders?

A: Other exercises that can strengthen your back and shoulders include pull-ups, lat pulldowns, rows, and shoulder presses.

Q: Is it necessary to use dumbbells for these exercises?

A: You can use dumbbells, resistance bands, or even your own body weight for these exercises. Choose the option that best suits your fitness level and goals.

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About the Author
My name is Ashley Rhodes and I am a passionate fitness enthusiast and blogger based in Los Angeles, California. After struggling with my own health and weight challenges in my 20s, I discovered the transformative power of exercise, nutrition, and mindset work. I now dedicate my time to inspiring others...