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Açıklama
Dumbbell Renegade Row is a functional exercise that works back and core muscles simultaneously. This movement activates back muscles such as latissimus dorsi, rhomboid, and trapezius, as well as abdominal, oblique, and stabilizer muscles. Performing it in a plank position develops full-body stabilization and balance. Resistance to rotation during single-arm pulling significantly increases core strength. Excellent for functional fitness and athletic performance. Suitable for intermediate-advanced athletes.
Adım Adım Talimatlar
- 1
Place two dumbbells on the floor, assume plank position holding onto them
- 2
Keep your body straight from head to heels, feet shoulder-width apart
- 3
Pull one dumbbell toward your chest while keeping body stable, don't rotate
- 4
Lower the dumbbell to the floor in a controlled manner, keep core muscles tight
- 5
Repeat with the other arm, maintain body balance each time
- 6
Hips should not drop, maintain a straight line throughout the body
Önemli Noktalar
- ✓Start in plank position with hands on dumbbells
- ✓Keep your back straight, don't let hips sag or rise
- ✓Squeeze the other arm and core muscles while pulling one arm up
- ✓Avoid torso rotation throughout the movement
Yaygın Hatalar
- ✗Raising or dropping hips - disrupts core stability
- ✗Rotating torso - causes momentum usage
- ✗Using too heavy weight - leads to form breakdown
- ✗Rounding the back - increases risk of lower back injury
Nefes Kontrolü
Exhale while pulling the dumbbell up, inhale while lowering, don't hold your breath.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs and lower back problems should not perform this movement
- Those with shoulder injuries or instability should be extremely careful
- Those with wrist problems should avoid this movement
- Those with insufficient core strength should first strengthen with basic movements
Güvenlik İpuçları
- Use hexagonal dumbbells, round dumbbells can slip and cause injury
- Keep hips stable, don't rotate torso and keep core muscles tight
- Start with light weights, this movement requires coordination and balance
- Create a more stable base by positioning feet wider than shoulder-width
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works back and core muscles simultaneously
- ✓Develops functional strength and stability
- ✓Increases balance and coordination
- ✓Accelerates calorie burning