RichRuff Training Exercise of the Week: Prone Dumbbell Row

Some people refer to this exercise as a Renegade Row. I have no idea why. I like to call it what is, a Prone Dumbbell Row. Another thing I like about this exercise is that it's one of those "bang for your buck" exercises. You're getting in some horizontal pulling work, some scapular stability work and a whole lot of core work when done right. The key to really attacking the core with this exercise is trying to keep your hips and torso square to the floor as you pull the dumbbell up. You want to think about resisting rotation and in doing so your obliques will really kick in.

I'd suggest starting with your feet at or wider than shoulder width and then progress to a narrower stance to challenge your core stability a bit more.