Banded Renegade Row
EquipmentResistance Band
TypeCompound
DifficultyBeginner
Primary:Upper Back, Core
Secondary:Rear Delts, Biceps
Tertiary:Traps
Stabilizer:Glutes, Hamstrings
📋 How to Perform
- Place a resistance band under your palms while in a high plank position.
- Grab the ends of the band with one hand while supporting yourself with the other.
- Pull the band toward your torso, keeping your elbow close to your side.
- Lower the band back to the starting position with control.
- Switch sides and repeat with the other arm.
- Keep your hips level and avoid twisting.
- Maintain a strong plank throughout the exercise.
⚠️ Common Mistakes to Avoid
- Shifting the hips toward the supporting arm, which breaks the plank and offloads the core.
- Letting the hips pike up toward the ceiling, which shortens the lever and takes the core out of it.
- Letting the band snap the hand back down after each pull, which skips the controlled return.
