Bench vs Renegade Row Strength Standards

Barbell Bench Press vs Renegade Row Strength Standards

The paired standards below show what the bench press and renegade row each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Bench Press / Renegade Row in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Bench Press vs Renegade Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Bench Press vs Renegade Row Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Bench Press vs Renegade Row Result Is Calculated

Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Bench Press and Renegade Row sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the bench press strength level

The bench press standards use the approved sex-specific reference targets from the individual raw competition-style bench press tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. 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 exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Bench Press and Renegade Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Renegade Row standard minus the Bench Press standard: zero means equal, above zero means the Renegade Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Bench Press and Renegade Row Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Renegade Row standard minus the Bench Press standard: zero means equal, above zero means the Renegade Row standard is higher, and below zero means the Bench Press standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Bench Press and Renegade Row Exercises Used by This Calculator

Compare like-for-like attempts by keeping the bench press and renegade row setup consistent with their individual rules. Use strict, repeatable Barbell Bench Press and Renegade Row tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a paused competition-style barbell bench press

Lower the bar under control to the chest, pause without bouncing, and press to full elbow lockout with no spotter assistance. Enter the total barbell weight. Do not enter a touch-and-go, assisted, partial, Smith-machine, dumbbell, incline, decline, equipped, or bench-shirt result.

Use the Renegade Row setup and load convention

Movement is performed from a high plank position with one hand gripping each dumbbell. Load must be entered as the weight of one dumbbell used by the working arm. Load is not doubled for alternating unilateral testing. The lifter begins with arms extended, shoulders stacked over the dumbbells, feet planted, and body in a straight line from shoulders through heels. Feet may be set slightly wider than a standard push-up stance for stability, but the setup must remain a true plank rather than a straddled or heavily widened support position. Each rep rows one dumbbell from the floor or near-floor start position toward the lower ribs, waist, or side of the torso. The working elbow must drive behind the torso while the shoulder stays controlled and the torso remains square to the floor. The planted arm must stay locked or softly extended with the shoulder stable over the support dumbbell. The hips and shoulders must remain level with minimal rotation throughout each repetition. The dumbbell must return under control to the start position before the next repetition begins. Reps may alternate left and right sides, but the entered rep count must represent the number of valid rows completed by the tested working arm. If alternating sides, do not count total left-plus-right rows as the rep value for e1RM calculation. The tested load and entered reps must be valid for both sides; if sides differ, use the weaker side’s valid rep count. Full range of motion is required on every rep, from controlled arm extension at the bottom to clear elbow drive behind the torso at the top. Trunk position, foot placement, dumbbell spacing, and range of motion must remain consistent across the full test set. No push-up between rows unless the tool specifically defines a push-up renegade row variation. No knee-supported rows, elevated-hand rows, bench-supported rows, or one-arm dumbbell row substitutions allowed. No deliberate hip turn, torso twist, shoulder roll, shrugging, jerking, bouncing, or using momentum to finish the row. No partial reps, shortened bottom position, shortened top position, grip-switching mid-set, or resting the body on the dumbbells between reps. The weaker side should define the valid test load and rep count if left and right sides differ. Allowed equipment: matched dumbbells with stable handles, optional lifting straps, optional wrist wraps, and optional flat training surface. Disallowed variation 1: one-arm dumbbell row, bench-supported dumbbell row, rack-supported dumbbell row, or seal row. Disallowed variation 2: dumbbell bent-over row, barbell bent-over row, T-bar row, chest-supported row, seated cable row, or machine row. Disallowed variation 3: knee-supported plank row, elevated-hand plank row, bear-stance row, or bird-dog row. Disallowed variation 4: renegade row with a push-up, burpee renegade row, man maker, dumbbell clean, or conditioning complex variation. Disallowed variation 5: partial reps, hip-rotation reps, torso-twist reps, momentum-assisted reps, widened-stance shortcuts that remove anti-rotation demand, or rest-paused reps. Rep is complete when the dumbbell reaches the torso-side finish position under control with the elbow behind the body, scapula retracted, planted shoulder stable, hips square, and trunk rigid without excessive rotation. Ratios are based on single-dumbbell estimated 1RM relative to bodyweight. Estimated 1RM is calculated using load × (1 + reps / 30). This tool assumes a strict alternating dumbbell renegade row performed from a high plank position. Load must be entered as the weight of one dumbbell used by the working arm using the same unit as bodyweight (lb or kg). Reps must be entered as valid rows completed by the tested working arm, not total alternating rows across both arms. Do not double the load; the entered load represents unilateral rowing strength under plank anti-rotation demands. Renegade Row standards are calibrated below Dumbbell Bent Over Row standards because the lifter rows one dumbbell at a time while supporting bodyweight and resisting torso rotation. Renegade Row standards are calibrated far below Barbell Bent Over Row standards because barbell rows allow bilateral loading, stronger whole-body bracing, and much higher absolute loading. Renegade Row standards are calibrated below strict one-arm dumbbell row expectations because the plank setup limits loading and makes shoulder stability, grip, and trunk control major constraints. The movement reflects unilateral horizontal pulling strength, anti-rotation control, shoulder stability, grip strength, and the ability to keep a rigid plank while rowing. Strict execution is required; hip rotation, torso twisting, shortened range of motion, jerking, knee support, push-up substitutions, or excessive stance widening invalidate the lift. As load increases, planted-arm shoulder stability, grip strength, anti-rotation strength, and the ability to keep the hips square often become limiting before pure lat strength does.

Enter one recent Barbell Bench Press result and one recent Renegade Row result

First lift: total barbell weight and 1–12 strict reps. Second lift: external load and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Renegade Row — View the individual Renegade Row standards and next strength-level target.
• Dumbbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Chest Supported Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Pendlay Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Bent-Over Row — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Bench Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.