From a high plank on two dumbbells, you row one dumbbell up to your ribs and set it back down. This renegade row counter follows the rowing elbow and counts each rep out loud.
One arm works at a time. Pick the arm you start with, and the coach calls the switch with a short count-in when it's time to change.
Phone setup
Set the phone on its side (landscape) on the floor, about 2 meters (6 feet) away, with a side view of your plank. Everything from head to feet needs to sit in the frame.
Get into a high plank with your hands on two dumbbells and your feet wide. Put the arm you pick nearest the phone, so the camera has a clear view of the rowing arm.
- At the switch, turn around so the other arm is nearest the phone.
Form cues
- Feet wide. A wider stance steadies your plank while one hand leaves the floor.
- Row to your ribs. Pulling that dumbbell up beside your ribs is the far position of the rep.
- Set it back down. Placing the dumbbell on the floor again completes the rep.
- Keep your plank steady. Brace your core so your body stays in one line while the arm works.
Common mistakes
- The rowing arm away from the phone. The camera needs a clear view of the working arm. Keep the arm you pick nearest the phone and swap sides when the coach calls the switch.
- Short pulls. A row that never brings the dumbbell up to your ribs doesn't reach the far position and isn't counted.
- Rocking your hips. Twisting to heave the weight up spreads the effort away from your back. Keep your body still and row with the arm.
How FitnessBruh counts it
The counter follows the angle at the elbow of the rowing arm. An arm straight in the plank is the start, the dumbbell rowed up to your ribs is the far position, and setting it back down completes the rep.
You row one arm at a time. The counter follows the arm you picked, the coach calls the switch with a short count-in, and the set ends after both arms.
Counting starts after you've been down in the plank for a moment, so getting into position adds no rep. Lift out of the plank mid-set and counting stops until you return to it. The camera also has to see your shoulders and hips steadily.
FAQ
Which arm should be nearest the phone?
The arm you pick to row. That gives the camera a clear view of the rowing arm. At the switch, turn around so the other arm is nearest.
Does the renegade row counter work one arm at a time?
Yes. The counter follows the arm you pick, the coach calls the switch with a short count-in, and the set ends after both arms.
Where does the phone go for renegade rows?
Sideways (landscape) on the floor, about 2 meters (6 feet) away, with a side view of your plank and your whole body inside the frame.
