Holding the squat requires the quads—which normally handle the eccentric or lowering action—to kick into overdrive. Adding the punch with rotation makes the shoulders work (because the weights end up ...

2. Renegade Rows Shutterstock This compound movement combines core stability with back and arm strength, making it a full-body favorite. Start in a plank position with a dumbbell in each hand. Row the ...

Classic Curls, Rows, and Burpees Take on a Whole New Meaning With This 30-Minute Workout Danielle Zickl December 30, 2024 Photo: Getty Images/ petesphotography ...

Learn how to perform the renegade row from Men's Health editors Ebenezer Samuel and Brett Williams, who focus in on the subtleties of the exercise's form.

5. Renegade Rows Renegade rows are similar to burpees in one way: they use the plank position. However, that’s where the similarities end. With renegade rows, you’re pretending to row, which works out ...

Most exercisers find the row is harder than the push-up during this exercise. Consequently, renegade row/push-ups deliver a great back workout but are less effective for the chest. Fix this imbalance ...

F eeling the squeeze? We hear you. Sometimes, there just aren’t enough hours in the day, which means that your workout can take a beating. But what if we told you you can work more muscles in less ...

Renegade rows are a great way to work nearly the entire body. This move uses the biceps, shoulders, back, and abs to a high degree. How to: Start in the pushup position, with your hands on the ...

Keeping your back straight, pull the right dumbbell up toward the right side of your chest, as you would during a row. Then, return this dumbbell to the starting position and repeat on the other side.

Alternate sides, performing a press-up between each row. Why: Adding in some additional chest training to the renegade row further bolsters its upper-body muscle-building capabilities.