Renegade Row vs Prone A Raise
Which one fits your Back workout plan?
Contents
Planfit users log Prone A Raise more often — 565 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Renegade Row and Prone A Raise and pick the one that fits your Back workout.
Renegade Row vs Prone A Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone A Raise more often — 565 sessions compared to 124 for Renegade Row.
What most people do isn't always what fits you. Renegade Row and Prone A Raise 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 Prone A Raise Differ
| What differs | Renegade Row | Prone A Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 124 sessions | 565 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 Prone A Raise
Prone A Raise Muscles Worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone A Raise guide with alternatives and benefits, see the Prone A Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Renegade Row or Prone A Raise?
Planfit users log Prone A Raise more often — 565 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 Renegade Row and Prone A Raise work the same muscles?
Not quite. Renegade Row loads back, traps, and biceps, and Prone A Raise loads traps and rear delts.
What equipment do Renegade Row and Prone A Raise need?
Renegade Row needs a dumbbell, and Prone A Raise needs bodyweight only.
Which is easier to start with?
Prone A Raise is the easier place to start. Move to Renegade Row once your form holds up.
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