Renegade Row vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Renegade Row and Superman Row and pick the one that fits your Back workout.
Renegade Row vs Superman Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 124 for Renegade Row.
What most people do isn't always what fits you. Renegade Row and Superman 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 Superman Row Differ
| What differs | Renegade Row | Superman Row |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 124 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Renegade Row or Superman Row?
Planfit users log Superman Row more often — 2,116 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 Superman Row need?
Renegade Row needs a dumbbell, and Superman Row needs bodyweight only.
Which is easier to start with?
Superman Row is the easier place to start. Move to Renegade Row once your form holds up.
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