fatih adlı kullanıcıdan daha fazla fikir

Renegade Row. Begin in a plank position, like a pushup, with each hand on a dumbbell or kettlebell. Row with one arm, pulling your arm, with the weight, toward your body until your hand is at your waist and elbow is at your side, squeezing between your shoulder blades. Lower arm to starting position in plank. Repeat the movement with the other arm and continue for time or repetitions.