Renegade Row Strength Standards for Men and Women

Discover how your Renegade Row performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Renegade Row Strength Level

Calculate Your Renegade Row Strength

Renegade Row Weight Standards

Compare your Renegade Row performance to these weight standards and see where you stand.

Beginner11 lbs
Novice31 lbs
Intermediate66 lbs
Advanced118 lbs
Elite180 lbs

Renegade Row Bodyweight Ratio Standards

See how your Renegade Row strength measures up relative to your body weight.

LevelBodyweight Ratio
LevelBodyweight Ratio

Renegade Row Standards by Bodyweight

Find the Renegade Row strength standards for your specific body weight.
110 lbs5 lbs15 lbs39 lbs78 lbs128 lbs
120 lbs6 lbs18 lbs44 lbs85 lbs137 lbs
130 lbs7 lbs20 lbs48 lbs91 lbs145 lbs
140 lbs8 lbs23 lbs53 lbs97 lbs153 lbs
150 lbs9 lbs26 lbs57 lbs103 lbs161 lbs
160 lbs10 lbs28 lbs62 lbs109 lbs168 lbs
170 lbs11 lbs31 lbs66 lbs115 lbs175 lbs
180 lbs13 lbs34 lbs70 lbs120 lbs182 lbs
190 lbs14 lbs36 lbs74 lbs125 lbs188 lbs
200 lbs16 lbs39 lbs77 lbs130 lbs194 lbs
210 lbs17 lbs42 lbs81 lbs135 lbs200 lbs
220 lbs19 lbs44 lbs85 lbs140 lbs206 lbs
230 lbs20 lbs47 lbs88 lbs145 lbs212 lbs
240 lbs22 lbs49 lbs92 lbs149 lbs217 lbs
250 lbs23 lbs52 lbs95 lbs154 lbs223 lbs
260 lbs25 lbs54 lbs99 lbs158 lbs228 lbs
270 lbs26 lbs56 lbs102 lbs162 lbs233 lbs
280 lbs28 lbs59 lbs105 lbs166 lbs238 lbs
290 lbs29 lbs61 lbs108 lbs170 lbs243 lbs
300 lbs31 lbs63 lbs112 lbs174 lbs248 lbs
310 lbs32 lbs66 lbs115 lbs178 lbs252 lbs
90 lbs12 lbs20 lbs30 lbs44 lbs59 lbs
100 lbs13 lbs21 lbs32 lbs46 lbs61 lbs
110 lbs14 lbs22 lbs33 lbs47 lbs63 lbs
120 lbs15 lbs23 lbs35 lbs49 lbs65 lbs
130 lbs16 lbs24 lbs36 lbs51 lbs67 lbs
140 lbs16 lbs25 lbs37 lbs52 lbs69 lbs
150 lbs17 lbs26 lbs38 lbs54 lbs71 lbs
160 lbs18 lbs27 lbs40 lbs55 lbs72 lbs
170 lbs18 lbs28 lbs41 lbs56 lbs74 lbs
180 lbs19 lbs29 lbs42 lbs57 lbs75 lbs
190 lbs20 lbs29 lbs43 lbs58 lbs76 lbs
200 lbs20 lbs30 lbs43 lbs60 lbs77 lbs
210 lbs21 lbs31 lbs44 lbs61 lbs79 lbs
220 lbs21 lbs32 lbs45 lbs62 lbs80 lbs
230 lbs22 lbs32 lbs46 lbs63 lbs81 lbs
240 lbs22 lbs33 lbs47 lbs63 lbs82 lbs
250 lbs23 lbs33 lbs48 lbs64 lbs83 lbs
260 lbs23 lbs34 lbs48 lbs65 lbs84 lbs

Renegade Row Standards by Age

Discover how Renegade Row strength standards vary across different age groups.
1510 lbs27 lbs57 lbs101 lbs154 lbs
2011 lbs30 lbs65 lbs115 lbs176 lbs
2511 lbs31 lbs66 lbs118 lbs180 lbs
3011 lbs31 lbs66 lbs118 lbs180 lbs
3511 lbs31 lbs66 lbs118 lbs180 lbs
4011 lbs31 lbs66 lbs118 lbs180 lbs
4511 lbs29 lbs63 lbs112 lbs171 lbs
5010 lbs28 lbs60 lbs105 lbs161 lbs
5510 lbs26 lbs56 lbs98 lbs150 lbs
609 lbs24 lbs51 lbs90 lbs137 lbs
659 lbs23 lbs47 lbs81 lbs124 lbs
709 lbs21 lbs42 lbs74 lbs112 lbs
758 lbs19 lbs39 lbs66 lbs101 lbs
808 lbs18 lbs35 lbs60 lbs91 lbs
858 lbs16 lbs32 lbs54 lbs82 lbs
907 lbs15 lbs29 lbs49 lbs74 lbs
1514 lbs22 lbs33 lbs46 lbs60 lbs
2016 lbs25 lbs37 lbs51 lbs68 lbs
2516 lbs25 lbs37 lbs53 lbs70 lbs
3016 lbs25 lbs37 lbs53 lbs70 lbs
3516 lbs25 lbs37 lbs53 lbs70 lbs
4016 lbs25 lbs37 lbs53 lbs70 lbs
4516 lbs24 lbs36 lbs50 lbs67 lbs
5015 lbs23 lbs34 lbs47 lbs63 lbs
5514 lbs22 lbs32 lbs44 lbs58 lbs
6013 lbs20 lbs29 lbs41 lbs54 lbs
6513 lbs19 lbs27 lbs37 lbs49 lbs
7012 lbs17 lbs25 lbs34 lbs45 lbs
7511 lbs16 lbs23 lbs31 lbs40 lbs
8010 lbs15 lbs21 lbs28 lbs37 lbs
8510 lbs14 lbs19 lbs26 lbs33 lbs
909 lbs13 lbs18 lbs24 lbs31 lbs

Renegade Row Overview

Renegade Row is a full-body exercise that combines a plank position with a rowing motion to enhance core stability, upper body strength, and balance.

Muscles Worked

Equipment Needed


How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Renegade Row for proper technique and tips.

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Renegade Row?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now