BUILDING BLOCKS

ROW UP

The plank or ‘renegade’ row builds a strong back, torches your core and improves posture. Break it down with these moves to nail it proper

01 BENCH SUPPORTED ROW

Position yourself longways on a bench. With a flat back, reach down and pick up your dumbbell with your right hand. Row the weight in a long arc from below your shoulder up to your hip. Pause and return under control. Switch sides after 10 reps.

02 BENT OVER ROW

Hold a pair of dumbbells at your sides. Hinge at the hips until your torso is parallel to the ground, arms at full stretch. With a flat back and tight core, row both dumbbells up to your hips. Pause, lower and repeat for 10 controlled reps.

03 RENEGADE ROW

Even when you attempt the full movement, start with single, alternating reps. This will help to further solidify the core strength you’ll need to bust out multiple reps without shifting your weight excessively. A little shift is fine, though. Once you’ve found your rhythm, stick to it.