Focused On My Fitness Goals

To perform a single-arm renegade row with alternating arms, follow these steps:

1. Start in a high plank position with your hands placed on two dumbbells directly beneath your shoulders. Your body should form a straight line from head to heels, engaging your core for stability.

2. Stabilize your body by spreading your feet wider than hip-width apart to create a solid base.

3. Begin by lifting one dumbbell off the floor towards your hip, keeping your elbow close to your body and focusing on engaging your back muscles. Avoid rotating your hips or torso during the movement.

4. Lower the dumbbell back to the floor in a controlled manner and then repeat the row with the opposite arm.

5. Continue alternating rows with each arm while maintaining proper form and a stable plank position throughout the exercise.

Key Points to Remember:
- Keep your core engaged to prevent rotation and maintain stability.
- Focus on squeezing your shoulder blades together as you pull the dumbbell towards your hip.
- Control the movement to avoid swinging or using momentum.
- Breathe steadily throughout the exercise, exhaling as you lift the dumbbell.

By performing single-arm renegade rows with alternating arms, you target your back, shoulders, and core muscles effectively while also engaging stabilizing muscles for balance and coordination. Adjust the weight of the dumbbells to suit your strength level and aim for controlled, quality repetitions to maximize the benefits of this exercise.

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