How to: Push-Up to Renegade Row Step 1: Grab a pair of weights and get in push-up plank position with your hands grasping the handles of the weights. Step 2: Lower your body to the floor, pause, then push yourself back up. Step 3: Once you’re back in the starting plank position, pull the weight in your right hand upward, bending at the elbow.

Renegade rows with a push-up is the most common variation of the exercise. Instead of only doing rows, you include push-up repetitions to train your chest, shoulders, and triceps (4). You can use the following sequence: Row (left arm) ⇒ Row (right arm) ⇒ Push-up ⇒ Repeat

Begin the exercise by performing a push up, lower down as far as you feel comfortable with then push up to the starting position. At the top of the push up position, perform a single arm row while keeping your body still. Then repeat the push up and row on the opposite side and repeat.

With your body moving as one unit, lower down and press back up. At the top of the Push Up, row one dumbbell up to your side, driving your elbow down and back toward the ceiling. Lower the weight down and then perform another Push Up. After the Push Up, row the other dumbbell up. Make sure not to shrug your shoulders as you row.