Burn Stubborn Stomach and Back Fat with Renegade Row

If you're having trouble burning stubborn stomach and back fat, try the renegade row.


You will start by doing a plank for 5-10 seconds.  You need to do isometric core exercises to stabilize deep core muscles.   Isometric core exercises build up the deep stabilizing muscles and give tone to your entire core area. Isometric exercises help you build strength and burn fat without moving much.

Isometric exercises are very underrated. They are great for building muscles, stabilizing muscles, building strength, improving power and burning fat.  Isometric contractions can be described as a type of muscle contraction where your muscles develop tension without changing length.  Isometric exercises cause most if not all of your muscles to work during an exercise.

Brace your torso while doing the exercise (like taking a punch to the gut).

Next, lean on one dumbbell while rowing the other dumbbell to your rib cage area.   Do 8-10 repetitions on one side.  Do the same on the other side.

Keep your back straight (don't bow or arch back) and keep your head in line with your torso. Look straight down during the exercise.

Pull the dumbbell up to your side until it makes contact with your ribs. Keep your elbows close to your side during the exercise. As you pull the dumbbell up, squeeze your shoulder blades together.

Don't curl the dumbbells as you lift. Curling will allow too much use of your biceps. This is primarily a core and back exercise.

This is one tough exercise!  If you can only do a few repetitions, that's okay.  

Give it a try!

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Mark Dilworth, BA, PES
My Fitness Hut




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About Mark

Hi, I'm Mark Dilworth, Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist.

Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR.

The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight.

I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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