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Renegade Row Strength Standards

Quick Answer Renegade Row

A 180 lb male with an Intermediate-level Renegade Row of 65 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 115 lbs (0.64x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Renegade Row demonstration
Competition-Verified

How strong is your Renegade Row? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Core, Back, Arms
Equipment Dumbbells
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Renegade Row?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Renegade Row?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 0 10 34 73 123
120 1 13 39 80 132
130 2 15 43 86 140
140 3 18 48 92 148
150 4 21 52 98 156
160 5 23 57 104 163
170 6 26 61 110 170
180 8 29 65 115 177
190 9 31 69 120 183
200 11 34 72 125 189
210 12 37 76 130 195
220 14 39 80 135 201
230 15 42 83 140 207
240 17 44 87 144 212
250 18 47 90 149 218
260 20 49 94 153 223
270 21 51 97 157 228
280 23 54 100 161 233
290 24 56 103 165 238
300 26 58 107 169 243
310 27 61 110 173 247

How Does Age Affect Renegade Row Strength?

How Renegade Row standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 5 22 52 96 149
20 6 25 60 110 171
25 6 26 61 113 175
30 6 26 61 113 175
35 6 26 61 113 175
40 6 26 61 113 175
45 6 24 58 107 166
50 5 23 55 100 156
55 5 21 51 93 145
60 4 19 46 85 132
65 4 18 42 76 119
70 4 16 37 69 107
75 3 14 34 61 96
80 3 13 30 55 86
85 3 11 27 49 77
90 2 10 24 44 69

What Do Renegade Row Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are building the mind-muscle connection for the Renegade Row, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

Stronger than 20% of lifters. You can perform the Renegade Row with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Stronger than 50% of lifters. Your Renegade Row shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

Stronger than 80% of lifters. You have built substantial back development through the Renegade Row with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Stronger than 95% of lifters. Your Renegade Row strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Renegade Row

Tier-specific training recommendations to move your Renegade Row to the next level.

Beginner → Novice Building Your Foundation
  • Train the Renegade Row 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Renegade Row at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Renegade Row.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Renegade Row through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Renegade Row

  1. Start in a plank position with each hand gripping a dumbbell, wrists directly under shoulders, and feet hip-width apart.
  2. Engage your core to keep your body in a straight line from head to heels.
  3. Row the right dumbbell towards your ribcage while maintaining balance and minimizing torso rotation.
  4. Lower the dumbbell back to the ground with control.
  5. Repeat the rowing motion with your left hand.
  6. Continue alternating rows for the desired number of repetitions.

Read the complete Renegade Row guide on FitnessVolt →

Tips for Renegade Row

  • Keep your core engaged to prevent your hips from sagging or rotating.
  • Choose a weight that allows you to maintain proper form throughout the exercise.
  • Keep your glutes tight and ensure your body forms a straight line from head to heels.
  • If you're a beginner, start without weights to master the plank position before adding the rowing motion.

Where Do These Renegade Row Standards Come From?

These Renegade Row standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Renegade Row Good for Your Weight?

Strength standards help you objectively measure your Renegade Row performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Renegade Row 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Renegade Row depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Renegade Row within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE