Inverted Row vs Renegade Row
Which one fits your Back workout plan?
Contents
Planfit users log Inverted Row more often — 439 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Renegade Row and pick the one that fits your Back workout.
Inverted Row vs Renegade Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 124 for Renegade Row.
What most people do isn't always what fits you. Inverted Row and Renegade Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Inverted Row and Renegade Row Differ
| What differs | Inverted Row | Renegade Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 124 sessions |
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
How to Do Renegade Row
Renegade Row Muscles Worked: Back
Form
- 1. Please lift the dumbbell alternately with both arms.
- 2. Raise it until your elbows are vertical.
Coach's Tips
- 1. Please be careful not to let your elbows flare out excessively.
- 2. Please maintain core strength to prevent your back from bending.
For a full Renegade Row guide with alternatives and benefits, see the Renegade Row exercise guide.
Frequently Asked Questions
Which is better for Back, Inverted Row or Renegade Row?
Planfit users log Inverted Row more often — 439 sessions against 124 for Renegade Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Inverted Row and Renegade Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Renegade Row loads back, traps, and biceps.
What equipment do Inverted Row and Renegade Row need?
Inverted Row needs a machine, and Renegade Row needs a dumbbell.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Renegade Row once your form holds up.
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