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Renegade Row strength standards

What is a good Renegade Row?

For a 180 lb male, an Intermediate Renegade Row is about 65 lb (0.36x bodyweight). Advanced starts around 115 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 65 lb Intermediate at 180 lb
Next tier 115 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Renegade Row

A solid (Intermediate) Renegade Row for a 180 lb male is about 65 lb (0.36x bodyweight). Use the calculator below to convert your own Renegade Row into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 115 lb (0.64x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Renegade Row demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Renegade Row?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 65 lbs (0.36x bodyweight) on the Renegade Row ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Renegade Row entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

65 lb Typical 1RM (Intermediate)
0.36x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Renegade Row?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Renegade Row Good?

A quick read on what counts as a good Renegade Row at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Renegade Row is about 65 lb (0.36x bodyweight). Advanced lifters hit 115 lb (0.64x), and Elite is 177 lb (0.98x).

Women (140 lb): a good (Intermediate) Renegade Row is about 32 lb (0.23x bodyweight). Advanced lifters hit 47 lb (0.34x), and Elite is 64 lb (0.46x).

How Much Should You Be Able to Renegade Row?

Men: a 180 lb male should lift about 65 lb at an Intermediate level (a beginner target is around 8 lb).

Women: a 140 lb female should lift about 32 lb at an Intermediate level (a beginner target is around 11 lb).

By bodyweight (men): A 150 lb lifter lifts about 52 lb, and a 220 lb lifter lifts about 80 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 61 lb, while by age 50 the Intermediate standard is about 55 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Renegade Row Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Renegade Row Good for Your Weight?

Use this page to compare your Renegade Row against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Renegade Row depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Renegade Row after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.