Renegade Row vs Assisted Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Assisted Chin Up more often — 733 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Renegade Row and Assisted Chin Up and pick the one that fits your Back workout.
Renegade Row vs Assisted Chin Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Chin Up more often — 733 sessions compared to 124 for Renegade Row.
What most people do isn't always what fits you. Renegade Row and Assisted Chin Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Renegade Row and Assisted Chin Up Differ
| What differs | Renegade Row | Assisted Chin Up |
|---|---|---|
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 124 sessions | 733 sessions |
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.
How to Do Assisted Chin Up
Assisted Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Renegade Row or Assisted Chin Up?
Planfit users log Assisted Chin Up more often — 733 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.
What equipment do Renegade Row and Assisted Chin Up need?
Renegade Row needs a dumbbell, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Renegade Row once your form holds up.
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