Renegade Row vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Pendlay Row more often — 344 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Renegade Row and Pendlay Row and pick the one that fits your Back workout.
Renegade Row vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 124 for Renegade Row.
What most people do isn't always what fits you. Renegade Row and Pendlay Row 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 Pendlay Row Differ
| What differs | Renegade Row | Pendlay Row |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 124 sessions | 344 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 Pendlay Row
Pendlay Row Muscles Worked: Back
Form
- 1. Please pull towards your belly button so that the barbell can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. Hold the weight with your back strength and lower it completely to the ground.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Pendlay Row guide with alternatives and benefits, see the Pendlay Row exercise guide.
Frequently Asked Questions
Which is better for Back, Renegade Row or Pendlay Row?
Planfit users log Pendlay Row more often — 344 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 Pendlay Row need?
Renegade Row needs a dumbbell, and Pendlay Row needs a barbell.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
