This total body exercise is one of my favorites and has numerous benefits:

• Increased Shoulder Stability
• Increased Core Strength
• Upper Body Strength, specifically in the chest and back
• Lower Body Stability and Strength Increases
• Cardiovascular Endurance

It’s best to implement this exercise early in the workout (after warm up) due to the it’s high energy demand.  Weight selection should be around 40-60% of what you would normally use for a dumbbell row at 10 repetitions.  In other words, if you use a 50 lbs dumbbell for 10 reps of a dumbbell row, you would use a 20-30 lb dumbbells for the renegade row.  Repetition ranges generally between 5-10 reps per arm.

Optimal core and shoulder stability is a prerequisite to this exercise.  The head, shoulders, and hips should stay in alignment throughout the movement.  Modify to the exercise to the knees if deviations are present.