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Bear Position Renegade Row

Challenge your core and back with the Bear Position Renegade Row. This high-intensity hybrid move builds rock-solid stability and upper-body strength by forcing you to resist rotation.

The Bear Position Renegade Row mainly works the back and core, with help from the shoulders. No equipment needed: it uses just your bodyweight.

Chloe Ting
chloeting
@chloeting
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Optional Equipment

Dumbbells
Dumbbells
Yoga Mat
Yoga Mat

Bear Position Renegade Row Muscles Worked

Primary

Lats (latissimus dorsi); Abdominals (rectus abdominis)

Secondary

Obliques; Deep Core (transverse abdominis); Front Shoulder (anterior deltoid)

How to do the Bear Position Renegade Row

Setup

  1. Begin in a bear crawl position on your mat, with hands directly under your shoulders gripping a pair of dumbbells and knees hovered just an inch or two off the floor. Keep your torso parallel to the ground.

Execution

  1. Maintain a strong, flat back and engage your core to prevent your hips from rotating while you perform the movement.

  2. Inhale and, while exhaling, drive one elbow straight back to perform a row, pulling the dumbbell toward your hip while stabilizing with the opposite arm and your legs.

  3. Slowly lower the weight back to the starting position under control without letting the dumbbell clatter on the floor.

  4. Pause briefly to ensure stability, then switch to the other arm.

Tips for Success

  • The most important part of this exercise is preventing your hips from shifting side-to-side. Imagine balancing a glass of water on your lower back.

  • Keep your head in a neutral position by looking slightly forward between your hands to maintain a straight spine.

Bear Position Renegade Row FAQs

What muscles does the Bear Position Renegade Row work?

The Bear Position Renegade Row mainly works the back and core, with help from the shoulders. The main muscles are the latissimus dorsi and rectus abdominis.

What equipment do you need for the Bear Position Renegade Row?

None. The Bear Position Renegade Row is a bodyweight exercise, so you can do it anywhere.

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