Renegade Row vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log Prone W Raise more often — 518 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Renegade Row and Prone W Raise for Better Comparison.
Planfit Users' Choice about Renegade Row vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone W Raise more often — 518 sessions compared to 124 for Renegade Row.
Popularity is not the whole answer. Renegade Row and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Renegade Row and Prone W Raise Differ
| What differs | Renegade Row | Prone W 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 | 518 sessions |
How to 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 Comment
- 1. Please be careful not to let your elbows flare out excessively.
- 2. Please maintain core strength to prevent your back from bending.
If you want to know a detailed guide to Renegade Row, alternative exercises, and its benefits, check it out here. Check out the Renegade Row Guide page of our blog!
How to Prone W Raise
Prone W Raise muscles worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Renegade Row or Prone W Raise?
Planfit users log Prone W Raise more often — 518 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 W Raise work the same muscles?
Not quite. Renegade Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Renegade Row and Prone W Raise need?
Renegade Row needs a dumbbell, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to Renegade Row once your form holds up.
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