Renegade Row vs Bent Over Row Strength Standards
Compare your renegade row and bent-over row against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: External load for Renegade Row and Total barbell weight for Bent Over Row. Use a strict, repeatable renegade row test using the canonical setup, range, and finish rules and a strict barbell row from full arm extension to the lower ribs or upper abdomen with a stable near-parallel hinged torso. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Renegade Row vs Bent Over Row Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the renegade row and barbell bent-over row to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your renegade row and barbell bent-over row.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Renegade Row / Bent-Over Row, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Renegade Row vs Bent-Over Row Standards
How to read the table: The first number is Renegade Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 25 / 91 lb 11.3 / 41.3 kg | 39 / 119 lb 17.7 / 54 kg | 56 / 160 lb 25.4 / 72.6 kg | 76 / 203 lb 34.5 / 92.1 kg |
| 130 lb 59 kg | 26 / 96 lb 11.8 / 43.5 kg | 41 / 126 lb 18.6 / 57.2 kg | 59 / 169 lb 26.8 / 76.7 kg | 80 / 214 lb 36.3 / 97.1 kg |
| 140 lb 63.5 kg | 28 / 101 lb 12.7 / 45.8 kg | 43 / 132 lb 19.5 / 59.9 kg | 62 / 178 lb 28.1 / 80.7 kg | 84 / 225 lb 38.1 / 102.1 kg |
| 150 lb 68 kg | 29 / 106 lb 13.2 / 48.1 kg | 45 / 138 lb 20.4 / 62.6 kg | 65 / 186 lb 29.5 / 84.4 kg | 88 / 236 lb 39.9 / 107 kg |
| 160 lb 72.6 kg | 30 / 111 lb 13.6 / 50.3 kg | 47 / 144 lb 21.3 / 65.3 kg | 68 / 194 lb 30.8 / 88 kg | 92 / 246 lb 41.7 / 111.6 kg |
| 170 lb 77.1 kg | 32 / 115 lb 14.5 / 52.2 kg | 49 / 150 lb 22.2 / 68 kg | 71 / 202 lb 32.2 / 91.6 kg | 96 / 256 lb 43.5 / 116.1 kg |
| 180 lb 81.6 kg | 33 / 120 lb 15 / 54.4 kg | 51 / 156 lb 23.1 / 70.8 kg | 73 / 210 lb 33.1 / 95.3 kg | 99 / 266 lb 44.9 / 120.7 kg |
| 190 lb 86.2 kg | 34 / 124 lb 15.4 / 56.2 kg | 53 / 162 lb 24 / 73.5 kg | 76 / 218 lb 34.5 / 98.9 kg | 103 / 276 lb 46.7 / 125.2 kg |
| 200 lb 90.7 kg | 35 / 128 lb 15.9 / 58.1 kg | 55 / 168 lb 24.9 / 76.2 kg | 79 / 226 lb 35.8 / 102.5 kg | 107 / 286 lb 48.5 / 129.7 kg |
| 210 lb 95.3 kg | 36 / 133 lb 16.3 / 60.3 kg | 57 / 173 lb 25.9 / 78.5 kg | 81 / 233 lb 36.7 / 105.7 kg | 110 / 295 lb 49.9 / 133.8 kg |
| 220 lb 99.8 kg | 37 / 137 lb 16.8 / 62.1 kg | 58 / 179 lb 26.3 / 81.2 kg | 84 / 240 lb 38.1 / 108.9 kg | 114 / 304 lb 51.7 / 137.9 kg |
| 230 lb 104.3 kg | 39 / 141 lb 17.7 / 64 kg | 60 / 184 lb 27.2 / 83.5 kg | 86 / 248 lb 39 / 112.5 kg | 117 / 313 lb 53.1 / 142 kg |
| 240 lb 108.9 kg | 40 / 145 lb 18.1 / 65.8 kg | 62 / 189 lb 28.1 / 85.7 kg | 89 / 255 lb 40.4 / 115.7 kg | 120 / 323 lb 54.4 / 146.5 kg |
| 250 lb 113.4 kg | 41 / 149 lb 18.6 / 67.6 kg | 64 / 195 lb 29 / 88.5 kg | 91 / 262 lb 41.3 / 118.8 kg | 124 / 331 lb 56.2 / 150.1 kg |
| 260 lb 117.9 kg | 42 / 153 lb 19.1 / 69.4 kg | 65 / 200 lb 29.5 / 90.7 kg | 94 / 269 lb 42.6 / 122 kg | 127 / 340 lb 57.6 / 154.2 kg |
| 270 lb 122.5 kg | 43 / 157 lb 19.5 / 71.2 kg | 67 / 205 lb 30.4 / 93 kg | 96 / 276 lb 43.5 / 125.2 kg | 130 / 349 lb 59 / 158.3 kg |
| 280 lb 127 kg | 44 / 161 lb 20 / 73 kg | 69 / 210 lb 31.3 / 95.3 kg | 98 / 282 lb 44.5 / 127.9 kg | 133 / 357 lb 60.3 / 161.9 kg |
| 290 lb 131.5 kg | 45 / 164 lb 20.4 / 74.4 kg | 70 / 215 lb 31.8 / 97.5 kg | 101 / 289 lb 45.8 / 131.1 kg | 137 / 366 lb 62.1 / 166 kg |
| 300 lb 136.1 kg | 46 / 168 lb 20.9 / 76.2 kg | 72 / 220 lb 32.7 / 99.8 kg | 103 / 296 lb 46.7 / 134.3 kg | 140 / 374 lb 63.5 / 169.6 kg |
Women’s Renegade Row vs Bent-Over Row Standards
How to read the table: The first number is Renegade Row; the second is Bent-Over Row. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 16 / 63 lb 7.3 / 28.6 kg | 25 / 86 lb 11.3 / 39 kg | 37 / 114 lb 16.8 / 51.7 kg | 50 / 143 lb 22.7 / 64.9 kg |
| 110 lb 49.9 kg | 17 / 67 lb 7.7 / 30.4 kg | 27 / 92 lb 12.2 / 41.7 kg | 39 / 122 lb 17.7 / 55.3 kg | 53 / 153 lb 24 / 69.4 kg |
| 120 lb 54.4 kg | 18 / 72 lb 8.2 / 32.7 kg | 28 / 97 lb 12.7 / 44 kg | 41 / 129 lb 18.6 / 58.5 kg | 56 / 162 lb 25.4 / 73.5 kg |
| 130 lb 59 kg | 19 / 75 lb 8.6 / 34 kg | 30 / 103 lb 13.6 / 46.7 kg | 44 / 136 lb 20 / 61.7 kg | 59 / 171 lb 26.8 / 77.6 kg |
| 140 lb 63.5 kg | 20 / 79 lb 9.1 / 35.8 kg | 32 / 108 lb 14.5 / 49 kg | 46 / 143 lb 20.9 / 64.9 kg | 62 / 180 lb 28.1 / 81.6 kg |
| 150 lb 68 kg | 21 / 83 lb 9.5 / 37.6 kg | 33 / 113 lb 15 / 51.3 kg | 48 / 150 lb 21.8 / 68 kg | 65 / 188 lb 29.5 / 85.3 kg |
| 160 lb 72.6 kg | 22 / 87 lb 10 / 39.5 kg | 34 / 118 lb 15.4 / 53.5 kg | 50 / 157 lb 22.7 / 71.2 kg | 68 / 196 lb 30.8 / 88.9 kg |
| 170 lb 77.1 kg | 23 / 90 lb 10.4 / 40.8 kg | 36 / 123 lb 16.3 / 55.8 kg | 52 / 163 lb 23.6 / 73.9 kg | 71 / 204 lb 32.2 / 92.5 kg |
| 180 lb 81.6 kg | 24 / 94 lb 10.9 / 42.6 kg | 37 / 128 lb 16.8 / 58.1 kg | 54 / 169 lb 24.5 / 76.7 kg | 73 / 212 lb 33.1 / 96.2 kg |
| 190 lb 86.2 kg | 25 / 97 lb 11.3 / 44 kg | 39 / 132 lb 17.7 / 59.9 kg | 56 / 176 lb 25.4 / 79.8 kg | 76 / 220 lb 34.5 / 99.8 kg |
| 200 lb 90.7 kg | 25 / 101 lb 11.3 / 45.8 kg | 40 / 137 lb 18.1 / 62.1 kg | 58 / 182 lb 26.3 / 82.6 kg | 79 / 228 lb 35.8 / 103.4 kg |
| 210 lb 95.3 kg | 26 / 104 lb 11.8 / 47.2 kg | 41 / 141 lb 18.6 / 64 kg | 60 / 188 lb 27.2 / 85.3 kg | 81 / 235 lb 36.7 / 106.6 kg |
| 220 lb 99.8 kg | 27 / 107 lb 12.2 / 48.5 kg | 43 / 146 lb 19.5 / 66.2 kg | 62 / 194 lb 28.1 / 88 kg | 84 / 243 lb 38.1 / 110.2 kg |
| 230 lb 104.3 kg | 28 / 110 lb 12.7 / 49.9 kg | 44 / 150 lb 20 / 68 kg | 64 / 199 lb 29 / 90.3 kg | 86 / 250 lb 39 / 113.4 kg |
| 240 lb 108.9 kg | 29 / 114 lb 13.2 / 51.7 kg | 45 / 155 lb 20.4 / 70.3 kg | 66 / 205 lb 29.9 / 93 kg | 89 / 257 lb 40.4 / 116.6 kg |
How Your Renegade Row vs Bent Over Row Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the renegade row strength level
The standards use the sex-specific targets from the individual Renegade Row tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell bent-over row strength level
The standards use the sex-specific total-barbell thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to row more without pound-for-pound scaling.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the renegade row | Adjust renegade row targets to exact bodyweight with the two-thirds rule. |
| Rate the bent-over row | Use total-barbell estimated max and adjust targets with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Renegade Row and Bent Over Row Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell bent-over row standard is higher; below zero means the renegade row standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
57.6 → 106.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the renegade row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +66 lb +30 kg | +80 lb +36.3 kg | +104 lb +47.2 kg | +127 lb +57.6 kg |
| 130 lb 59 kg | +70 lb +31.7 kg | +85 lb +38.6 kg | +110 lb +49.9 kg | +134 lb +60.8 kg |
| 140 lb 63.5 kg | +73 lb +33.1 kg | +89 lb +40.4 kg | +116 lb +52.6 kg | +141 lb +64 kg |
| 150 lb 68 kg | +77 lb +34.9 kg | +93 lb +42.2 kg | +121 lb +54.9 kg | +148 lb +67.1 kg |
| 160 lb 72.6 kg | +81 lb +36.7 kg | +97 lb +44 kg | +126 lb +57.2 kg | +154 lb +69.9 kg |
| 170 lb 77.1 kg | +83 lb +37.7 kg | +101 lb +45.8 kg | +131 lb +59.4 kg | +160 lb +72.6 kg |
| 180 lb 81.6 kg | +87 lb +39.4 kg | +105 lb +47.7 kg | +137 lb +62.2 kg | +167 lb +75.8 kg |
| 190 lb 86.2 kg | +90 lb +40.8 kg | +109 lb +49.5 kg | +142 lb +64.4 kg | +173 lb +78.5 kg |
| 200 lb 90.7 kg | +93 lb +42.2 kg | +113 lb +51.3 kg | +147 lb +66.7 kg | +179 lb +81.2 kg |
| 210 lb 95.3 kg | +97 lb +44 kg | +116 lb +52.6 kg | +152 lb +69 kg | +185 lb +83.9 kg |
| 220 lb 99.8 kg | +100 lb +45.3 kg | +121 lb +54.9 kg | +156 lb +70.8 kg | +190 lb +86.2 kg |
| 230 lb 104.3 kg | +102 lb +46.3 kg | +124 lb +56.3 kg | +162 lb +73.5 kg | +196 lb +88.9 kg |
| 240 lb 108.9 kg | +105 lb +47.7 kg | +127 lb +57.6 kg | +166 lb +75.3 kg | +203 lb +92.1 kg |
| 250 lb 113.4 kg | +108 lb +49 kg | +131 lb +59.5 kg | +171 lb +77.5 kg | +207 lb +93.9 kg |
| 260 lb 117.9 kg | +111 lb +50.3 kg | +135 lb +61.2 kg | +175 lb +79.4 kg | +213 lb +96.6 kg |
| 270 lb 122.5 kg | +114 lb +51.7 kg | +138 lb +62.6 kg | +180 lb +81.7 kg | +219 lb +99.3 kg |
| 280 lb 127 kg | +117 lb +53 kg | +141 lb +64 kg | +184 lb +83.4 kg | +224 lb +101.6 kg |
| 290 lb 131.5 kg | +119 lb +54 kg | +145 lb +65.7 kg | +188 lb +85.3 kg | +229 lb +103.9 kg |
| 300 lb 136.1 kg | +122 lb +55.3 kg | +148 lb +67.1 kg | +193 lb +87.6 kg | +234 lb +106.1 kg |
How Women’s Renegade Row and Bent Over Row Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
42.2 → 76.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell bent-over row standard minus the renegade row standard. A plus sign means the barbell bent-over row standard is higher. A minus sign means the renegade row standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +47 lb +21.3 kg | +61 lb +27.7 kg | +77 lb +34.9 kg | +93 lb +42.2 kg |
| 110 lb 49.9 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +83 lb +37.6 kg | +100 lb +45.4 kg |
| 120 lb 54.4 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +88 lb +39.9 kg | +106 lb +48.1 kg |
| 130 lb 59 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +92 lb +41.7 kg | +112 lb +50.8 kg |
| 140 lb 63.5 kg | +59 lb +26.7 kg | +76 lb +34.5 kg | +97 lb +44 kg | +118 lb +53.5 kg |
| 150 lb 68 kg | +62 lb +28.1 kg | +80 lb +36.3 kg | +102 lb +46.2 kg | +123 lb +55.8 kg |
| 160 lb 72.6 kg | +65 lb +29.5 kg | +84 lb +38.1 kg | +107 lb +48.5 kg | +128 lb +58.1 kg |
| 170 lb 77.1 kg | +67 lb +30.4 kg | +87 lb +39.5 kg | +111 lb +50.3 kg | +133 lb +60.3 kg |
| 180 lb 81.6 kg | +70 lb +31.7 kg | +91 lb +41.3 kg | +115 lb +52.2 kg | +139 lb +63.1 kg |
| 190 lb 86.2 kg | +72 lb +32.7 kg | +93 lb +42.2 kg | +120 lb +54.4 kg | +144 lb +65.3 kg |
| 200 lb 90.7 kg | +76 lb +34.5 kg | +97 lb +44 kg | +124 lb +56.3 kg | +149 lb +67.6 kg |
| 210 lb 95.3 kg | +78 lb +35.4 kg | +100 lb +45.4 kg | +128 lb +58.1 kg | +154 lb +69.9 kg |
| 220 lb 99.8 kg | +80 lb +36.3 kg | +103 lb +46.7 kg | +132 lb +59.9 kg | +159 lb +72.1 kg |
| 230 lb 104.3 kg | +82 lb +37.2 kg | +106 lb +48 kg | +135 lb +61.3 kg | +164 lb +74.4 kg |
| 240 lb 108.9 kg | +85 lb +38.5 kg | +110 lb +49.9 kg | +139 lb +63.1 kg | +168 lb +76.2 kg |
Renegade Row and Bent Over Row Exercises Used by This Calculator
This calculator uses a strict renegade row and a strict barbell bent-over row. Use strict canonical Renegade Row and Bent Over Row tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Renegade Row
Follow the individual Renegade Row calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use total barbell weight and a stable near-parallel torso
Pull from full arm extension to the lower ribs or upper abdomen while keeping the hinged torso angle stable. Do not enter per-side plates, Pendlay, Yates, cheat, T-bar, Smith, machine, partial, torso-heaved, hip-snapped, or assisted reps.
Enter one recent Renegade Row result and one recent Bent Over Row result
Use each exercise’s canonical input: External load for Renegade Row and Total barbell weight for Bent Over Row.
Related Tools
- Renegade Row — View the individual Renegade Row standards and next strength-level target.
- Barbell Bent-Over Row — View the individual Bent-Over Row standards and next strength-level target.
- Dumbbell Bent-Over Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Chest Supported Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Pendlay Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.