The renegade row combines a dumbbell row with a high plank, ultimately improving core strength and posture as you isolate each side of your back unilaterally. Start with a lightweight set of dumbbells, and once you've mastered the exercise, increase the weight.
Start in a high push-up position on a mat -- your legs spread wider than usual for support -- as you grip a dumbbell in each hand, your palms facing inward. Tighten your core and make sure your body forms a straight line from heel to head.
From this position, shift your weight to your left side, supporting more of your weight with your left palm as you lift your right hand from the mat. As you do so, squeeze your right shoulder blade toward your spine and bend your elbow, drawing the dumbbell straight up toward your chest in a row. Reverse the movement and lower the dumbbell back toward the mat, stopping just before you touch down. Perform 10 to 12 reps to the right side, rest for 30 seconds, then repeat on the left side. Complete two sets of 10 to 12 reps per side.