Renegade row

Sets, reps and RIR

A heavy multi-joint lift with free weights. Keep a rep or two in reserve on most sets so technique holds.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Lats, Upper back.

Secondary: Abs, Obliques, Biceps.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Renegade-roing
• Svenska Renegade-rodd
• Dansk Renegade-roning
• Deutsch Renegade Row
• Español Remo renegado
• Italiano Renegade row
• Português Remada renegada
• Русский Тяга гантелей в планке
• Français Renegade row

Related back exercises

• Deadlift (barbell)
• Romanian deadlift (barbell)
• Barbell row
• Pendlay row
• T-bar row
• Shrugs (barbell)

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.