Renegade Rows with gym rings
Renegade Rows on the gymnastics rings strengthen your core muscles because the body tends to rotate. However, we prevent this rotation by tightening the core. The exercise is essentially an anti-rotation exercise that trains the muscles in the core responsible for rotating the torso. This exercise is great for sports that involve a lot of rotations and powerful impacts, like tennis, handball, javelin throwing, and more.
Necessary equipment
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Renegade Rows with gym rings - the correct execution
- Start in the push up position
- Position the feet wider than shoulder width
- Tense the core and glutes to the maximum
- Shift your body weight to one arm
- Raise the other ring to the chest
- Try to fix the hips
- Return to push up hold and change sides
- Each arm counts as one repetition
The exercise Renegade Rows is intended to be used as a hypertrophy exercise.
Which muscles are trained by Renegade Rows?
Primary trained muscles for Renegade Rows
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Obliques - The oblique muscles, consisting of the external and internal obliques (musculus obliquus externus and musculus obliquus internus), run along the sides of the torso. They are essential for rotating the upper body, bending to the side, and assisting in forward flexion. Additionally, they stabilize the torso and help protect the spine.
Secondary trained muscles for Renegade Rows
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.
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