{"id":6178,"date":"2026-05-02T16:14:30","date_gmt":"2026-05-02T08:14:30","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6178"},"modified":"2026-05-15T17:02:16","modified_gmt":"2026-05-15T09:02:16","slug":"barisan-pengkhianat-halter","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/dumbbell-renegade-row\/","title":{"rendered":"Barisan Pemberontak Dumbbell"},"content":{"rendered":"

A high-level stability exercise that demands total body integration. It challenges your ability to maintain a rock-solid structure while performing a pulling motion, mimicking the demands of a clinch or grappling exchange.<\/p>\n\n\n\n

Standar Pelaksanaan:<\/strong><\/p>\n\n\n\n

    \n
  1. Setup:<\/strong> Place two dumbbells on the floor shoulder-width apart. Assume a push-up position with your hands gripping the handles. Feet should be wider than usual for stability.<\/li>\n\n\n\n
  2. The Brace:<\/strong> Squeeze your glutes and brace your core to prevent your hips from rotating. Your body should be a straight line from head to heels.<\/li>\n\n\n\n
  3. The Row:<\/strong> While keeping your weight centered, pull one dumbbell toward your hip, keeping the elbow tucked close to your ribs.<\/li>\n\n\n\n
  4. The Control:<\/strong> Lower the weight back to the floor under control without letting your torso tilt\u2014alternate sides.<\/li>\n<\/ol>\n\n\n\n

    200+ FCS Combat Application:<\/strong> Crucial for developing “anti-rotation” strength. This ensures that when an opponent tries to pull or push you out of position during a clinch, your core remains unshakeable and your balance stays intact.<\/p>","protected":false},"excerpt":{"rendered":"

    A high-level stability exercise that demands total body integration. It challenges your ability to maintain a rock-solid structure while performing a pulling motion, mimicking the demands of a clinch or grappling exchange. Execution Standards: 200+ FCS Combat Application: Crucial for developing “anti-rotation” strength. This ensures that when an opponent tries to pull or push you … Baca Selengkapnya<\/a><\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":false},"equipment":[649],"exercise_category":[695],"target_muscle":[658,652,650],"class_list":["post-6178","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","exercise_category-strength-conditioning","target_muscle-back","target_muscle-core","target_muscle-shoulders"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6178"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6178"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6178"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}