Renegade Row vs Pull-Up (Differences, Benefits)

When it comes to building a rock-solid back and engaging your core, few exercises stand out like Renegade Rows and Pull-Ups. These two powerhouses are staples in many training programs, each offering unique benefits that can supercharge your strength and performance.

But how do they stack up against each other? Which one should you integrate into your training plan for maximum results?

Whether you’re an athlete looking to optimize your sports performance or a gym-goer aiming to level up your strength program, this article will dive deep into the key differences between Renegade Rows and Pull-Ups. I’ll explore the muscle groups targeted, the equipment needed, and how each fits into various training goals.

Renegade Row

Equipment Needed

• Dumbbells

Muscles Worked

The DB Renegade Row works almost every muscle of the upper body (especially when paired with a pushup). The muscles of the back are the primary movers, but the core and shoulders are also taxed by maintaining body position during the movement.

Instructions

• Grab one dumbbell in each hand and assume a pushup position with feet about shoulder width apart.
• Make sure the core is braced and row one dumbbell up.
• Lower the dumbbell under control and return to the starting pushup position.
• Alternate rowing each arm until all reps are completed.

Coaching Points

Try to limit rotating the torso as much as possible. It’s natural to want to open the torso toward the side of the arm you’re rowing with – try to fight against this and stay as square as possible.

The wider your feet, the easier it is to stay balanced while you perform the movement. Try to keep feet about shoulder-width apart.

Benefits of Renegade Rows

Renegade Rows target several muscle groups simultaneously, including the back, shoulders, biceps, and core. This exercise is particularly effective at engaging the stabilizer muscles of the core, which helps improve overall core strength and stability.

They also can help increase overall strength and muscular endurance in the back, shoulders, and arms.

Renegade Rows require maintaining balance and stability while performing the exercise, which can improve coordination and balance.

Since Renegade Rows are a full-body exercise, they can also elevate heart rate and provide a cardiovascular benefit.

Pull-Ups

Equipment Needed

• Pull Up Bar (Either as part of a rack or a wall-mounted bar)
• Weight belt (For weighted variations)
• For modification purposes:
• Lifting Band (To assist in completing the pull-up or doing more repetitions with full range of motion).
• Lifting partner (To assist in getting your chin over the bar)
• Bench (To help reach the bar if it’s too high)

Muscles Worked

• Lats
• Upper back
• Biceps
• Abdominal and lower back muscles (Stabilizers in almost all movements)

Step-by-Step Instruction

• Approach the pull-up bar and grab the bar with a pronated grip (palms facing away).
• Use a bench to get to the bar if it is too high.
• Later in the article, I will talk about variations, alternatives, and modifications where the supinated (palms facing in) grip will be discussed.
• Squeeze the bar and engage the core muscles and do not cross your legs.
• Engage the upper back and pull up until your chin is over the bar.
• Pause for 1 second with your chin over the bar.
• Slowly lower yourself back to the starting position.

Coaching Points

Take your time and master the pull-up. The benefits of doing sound pull-ups will pay dividends for your shoulder health and the potential to maximize your upper body strength.

I would highly recommend this movement to any lifter or athlete. It provides all the benefits of an upper-body pulling movement with little to no risk.

Benefits of Pull-Ups

Here are some of the key advantages of incorporating Pull-Ups into your training program:

• Pull-Ups primarily target your lats, biceps, and upper back, effectively building strength in these muscle groups.
• When performed correctly, Pull-Ups also engage your core muscles, which can aid in improving stability and posture.
• All you really need is a sturdy pull-up bar, making it a convenient option for those without access to a fully-equipped gym.
• Holding onto the bar challenges your grip strength, which can be beneficial for other lifting exercises and sports that require a strong grip.

Renegade Rows vs Pull-ups

Now, let’s take a look at the two exercises side-by-side to see which is better for specific training goals.

Better for Developing Strength: Pull-ups

Both Renegade Rows and Pull-Ups offer unique benefits for strength development, but the best choice depends on your specific training goals. Pull-Ups are excellent for targeting the lats, biceps, and upper back, making them ideal for upper-body pulling strength.

Renegade Rows, on the other hand, work multiple muscle groups including the back, shoulders, and arms, while providing the added bonus of core engagement.

Having said that, for pure strength development, there are few exercises that are more effective than Pull-ups.

Better for Beginners: It Depends

For beginners, the “better” exercise between Renegade Rows and Pull-Ups depends on various factors such as the equipment available, personal fitness goals, and current strength levels.

Renegade Rows are generally more accessible for those who are new to strength training. They require less upper-body strength compared to Pull-Ups and offer the benefit of engaging both the upper body and core.

The exercise can be easily modified by adjusting the weight of the dumbbells, allowing beginners to start light and progressively overload as they get stronger.

Pull-Ups, while highly effective, can be challenging for beginners due to the need to lift one’s entire body weight. However, they can be modified using assistance bands or machines to make them more achievable.

More Links and Info

Check out how these exercises compare against other popular back exercises:

Renegade Row vs Bent Over Row

Rope Climbs vs Pull-ups

Share This