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Is Pendlay Rows Better Than Barbell Rows?

by Nader Qudimat
Updated December 15, 2023

Two exercises often come to the forefront when building a strong, muscular back: the Pendlay Row and the Barbell Row.

Both powerhouse movements can transform your physique, but they serve different purposes and offer unique benefits.

Understanding the nuances between these two exercises can help you make an informed decision tailored to your fitness goals.

So, let's dive deep into the world of Pendlay Rows and Barbell Rows to find out which one deserves a spot in your workout routine.

Pendlay Rows vs Barbell Rows: Quick Comparison

The Pendlay Row is best suited for those looking to build explosive strength and power, as it starts from a "dead-stop" position, eliminating momentum and engaging the back muscles more intensely.

In contrast, the Barbell Row offers more versatility and is ideal for muscle hypertrophy and endurance, thanks to its constant tension throughout the movement.

The Anatomy Of A Row: What's Happening Under The Hood?

Understanding the biomechanics of rowing exercises can give you a better grasp of their effectiveness.

The Pendlay Row, named after weightlifting coach Glenn Pendlay, is a more explosive movement that targets the latissimus dorsi, rhomboids, and lower traps.

On the other hand, the Barbell Row is a more controlled exercise that engages the biceps and upper traps.

The Pendlay Row: Unpacking The Powerhouse

nader

What Makes It Unique?

The Pendlay Row starts from a dead stop position, allowing for a more explosive pull.

This is particularly beneficial for athletes and powerlifters.

Research shows that explosive movements can improve athletic performance.

Proper Form And Technique

Executing the Pendlay Row with proper form is crucial for maximizing gains and minimizing the risk of injury.

Here's a step-by-step guide to performing the Pendlay Row correctly.

The Barbell Row: A Versatile Classic

What Sets It Apart?

Unlike the Pendlay Row, the Barbell Row is performed in a standing position, which engages more stabilizing muscles.

This makes it a more versatile exercise suitable for bodybuilders and general fitness enthusiasts.

The Right Way To Do It

Just like with any exercise, proper form is key.

Here's how to perform the Barbell Row correctly to get the most out of your workout.

The Science Behind The Rows

Both exercises have their merits, but what does science say?

One study shows that the Pendlay Row activates more fast-twitch muscle fibers, making it ideal for strength and power.

On the other hand, the Barbell Row is shown to be more effective for hypertrophy.

Pendlay Row vs. Barbell Row: The Ultimate Comparison

The Pendlay Row and Barbell Row are both compound exercises that target the back, but they do so in different ways.

Here's a comprehensive breakdown of their differences, similarities, and how to choose between them.

Differences

  • Starting Position: The Pendlay Row starts from a dead stop on the ground, allowing for a more explosive pull. The Barbell Row starts from a standing position, engaging more stabilizing muscles.
  • Muscle Activation: Research shows that the Pendlay Row activates more fast-twitch muscle fibers, making it ideal for strength and power. The Barbell Row, on the other hand, engages more muscle groups, including the biceps and upper traps, making it more effective for hypertrophy.
  • Technical Skill: The Pendlay Row requires more technical skill and is generally considered more challenging to master. The Barbell Row is easier to perform and is often recommended for beginners.
  • Risk of Injury: The Pendlay Row has a higher risk of injury if done incorrectly due to its explosive nature. The Barbell Row is generally considered safer due to its controlled movement.

Similarities

  • Equipment: Both exercises require a barbell and weight plates. You may also use lifting straps for better grip.
  • Core Engagement: Both exercises somewhat engage the core muscles, aiding overall stability and balance.
  • Versatility: Both exercises can be modified to target different areas of the back, making them versatile additions to any workout routine.

Benefits And Drawbacks

Pendlay Row

  • Pros: Greater activation of back muscles, more explosive power.
  • Cons: Requires more technical skill, higher risk of injury if done incorrectly.

Barbell Row

  • Pros: Easier to perform, engages more muscle groups.
  • Cons: Less explosive, may put strain on the lower back.

Pendlay Row: The Powerhouse

Variations

The Pendlay Row generally performs with a pronated grip (palms down) and a wider grip to target the upper back.

However, you can also use a supinated grip (palms facing away) to engage the biceps more.

Some athletes even use a snatch grip to mimic the pulling phase of the snatch lift.

Purposes

  1. Strength and Power: The Pendlay Row is often used to build explosive power in strength and conditioning programs. The "dead-stop" at the bottom eliminates momentum, making each rep a test of raw strength.
  2. Posture Correction: The strict form required for the Pendlay Row makes it excellent for improving posture and spinal alignment.
  3. Sport-Specific Training: Athletes in sports that require powerful pulling motions, like wrestling or rowing, often incorporate Pendlay Rows into their training.

Barbell Row: The Versatile Builder

Variations

The Barbell Row can be performed in multiple ways, depending on your fitness goals.

You can use a pronated, supinated, or mixed grip.

The angle of your torso can also vary; a more upright position targets the upper traps, while a more bent-over position hits the lats harder.

Purposes

  1. Muscle Hypertrophy: The constant tension on the muscles makes the Barbell Row excellent for muscle growth.
  2. Endurance: The Barbell Row is often performed with higher reps and lighter weights, making it suitable for improving muscle endurance.
  3. Functional Fitness: The Barbell Row is a compound movement that engages multiple muscle groups, making it a functional exercise that helps in daily activities.

If your primary goal is to build explosive strength and power, the Pendlay Row is your go-to.

On the other hand, if you're looking to build muscle mass or improve muscle endurance, the Barbell Row is more suitable.

Both exercises have their merits, and incorporating both into your training program can provide a well-rounded approach to back development.

Who Should Choose What?

Your choice between the Pendlay Row and Barbell Row should align with your goals.

If you're an athlete or powerlifter looking for explosive strength, the Pendlay Row is your go-to.

The Barbell Row is more suitable for bodybuilders and those looking for overall muscle development.

However, there's no rule against incorporating both into your routine as long as you balance them to avoid overtraining.

The Pendlay Row: A Deep Dive

The Pendlay Row, named after weightlifting coach Glenn Pendlay, is a rowing exercise focusing on explosive power and strength.

Unlike the traditional Barbell Row, the Pendlay Row starts and ends with the barbell on the ground, making it a "dead-stop" exercise.

This eliminates momentum, forcing your muscles to work harder with each rep.

Weightlifters and powerlifters commonly use the exercise to improve pulling strength and back development.

It's particularly effective for activating the latissimus dorsi, rhomboids, and lower traps.

The Pendlay Row is also beneficial for improving posture and spinal stability, thanks to its emphasis on maintaining a neutral spine throughout the movement.

The Barbell Row: A Comprehensive Look

The Barbell Row is a classic back exercise that has stood the test of time.

Unlike the Pendlay Row, the Barbell Row does not start from a dead-stop position, allowing for constant tension on the muscles.

This makes it particularly effective for hypertrophy and muscle endurance.

The exercise is versatile and can be adapted for various fitness goals, from bodybuilding to functional fitness.

According to Alan Thrall's video on "How To Barbell Row," the Barbell Row can be performed in different variations, targeting different muscle groups based on grip and angle.

The Barbell Row is often included in bodybuilding routines for its effectiveness in building a thick and wide back.

How To Perform The Pendlay Row: Step-by-Step

  1. Position the Barbell: Place a barbell in front of you on the ground.
  2. Foot Placement: Stand with your feet shoulder-width apart, toes pointing forward.
  3. Grip the Bar: Bend at the hips and knees to grip the barbell. Use a pronated grip (palms facing you) slightly wider than shoulder-width.
  4. Set Your Back: Before lifting, tighten your core and set your back in a neutral position.
  5. Lift and Row: Explosively pull the barbell towards your lower ribcage. Lead with your elbows and squeeze your shoulder blades together at the top.
  6. Return to Start: Lower the barbell back to the ground in a controlled manner to complete one rep.
  7. Repeat: Perform the desired number of reps and sets.

How To Perform the Barbell Row: Step-by-Step

  1. Position the Barbell: Place a barbell in front of you, either on the ground or on a rack at knee height.
  2. Foot Placement: Stand with your feet hip-width apart.
  3. Grip the Bar: Grip the barbell with a pronated grip, hands slightly wider than shoulder-width apart.
  4. Lift the Bar: Lift the barbell off the rack or ground and assume a bent-over position, maintaining a slight knee bend.
  5. Row the Bar: Pull the barbell towards your lower ribcage, keeping your elbows close to your body.
  6. Lower the Bar: Slowly lower the barbell back to the starting position, maintaining tension in your back muscles.
  7. Repeat: Perform the desired number of reps and sets.

By following these step-by-step guides, you'll be well on your way to mastering both the Pendlay and Barbell Rows, each offering unique benefits for your fitness journey.

Common Mistakes To Avoid In Pendlay And Barbell Rows

Pendlay Row Mistakes

  • Rounding the Back: One of the most common mistakes is rounding the back, which can lead to lower back strain and reduces the effectiveness of the exercise.
  • Lack of Full Range of Motion: Failing to lower the barbell to the ground between reps can compromise the exercise's effectiveness and increase the risk of injury.
  • Using Momentum: Swinging the body to lift the weight reduces muscle engagement and increases the risk of injury.
  • Incorrect Grip: Using a too wide or narrow grip can lead to uneven muscle development and potential strain on the wrists and shoulders.

Barbell Row Mistakes

  • Excessive Arching of the Back: While a slight arch is acceptable, excessive arching can put undue stress on the lower back.
  • Partial Reps: Not pulling the barbell to your lower ribcage can reduce the exercise's effectiveness and limit muscle engagement.
  • Elbow Flaring: Keeping the elbows flared out wide can strain the shoulders unnecessarily and reduce back muscle engagement.
  • Overloading the Bar: Lifting too heavy can compromise form and lead to injury. It's better to start with a manageable weight and gradually progress.

By avoiding these common mistakes, you can maximize the benefits of both Pendlay and Barbell Rows while minimizing the risk of injury.

Muscle Growth (Hypertrophy)

When it comes to muscle growth, the Barbell Row takes the cake.

This exercise engages more muscle groups, including the biceps and upper traps, making it more effective for hypertrophy.

Research shows that exercises engaging multiple muscle groups are more effective for muscle growth.

So, if your primary goal is to pack on size, the Barbell Row is your best bet.

Strength

For building raw strength, the Pendlay Row is the superior choice.

The explosive nature of the movement activates more fast-twitch muscle fibers, which are essential for strength gains.

This study shows that exercises involving fast-twitch muscle fibers are more effective for strength development.

Therefore, if you want to increase your pulling strength, the Pendlay Row should be your go-to.

Powerlifting

In powerlifting, the Pendlay Row is often the preferred choice.

The exercise's explosive nature and activation of fast-twitch muscle fibers make it ideal for improving your performance in other powerlifting movements like the deadlift.

It's a staple in many powerlifting programs for this very reason.

Fat Loss

Both exercises can aid in fat loss when incorporated into a well-rounded workout routine and combined with proper nutrition.

However, with its engagement of more muscle groups, the Barbell Row may offer a slight edge in calorie burn.

This is because exercises that engage more muscle groups tend to burn more calories, aiding in fat loss.

How To Implement The Rows In Your Workout Program

Below, we'll explain how to use these rows in your program.

You can also use our program finder to find a program that uses rows.

Pendlay Row

  • Sets: 3-5
  • Reps: 5-8
  • Rest: 90 seconds to 2 minutes between sets

Barbell Row

  • Sets: 3-4
  • Reps: 8-12
  • Rest: 60-90 seconds between sets

FAQ

Is it okay to do both exercises in one workout?

Yes, you can do both, but balance them to avoid overtraining.

Which exercise is better for beginners?

The Barbell Row is generally easier to perform and is often recommended for beginners.

How can I make these exercises more challenging?

You can increase the weight, perform more sets, or decrease the rest time between sets.

Do I need special equipment for these exercises?

A barbell and weight plates are essential. Lifting straps can also be useful for better grip.

Can I substitute these exercises with machine rows?

While machine rows can be effective, they don't offer the same muscle engagement and versatility as free-weight rows.

How often should I perform these exercises?

Twice a week is generally sufficient for most people, depending on your overall workout routine.

Can these exercises help improve my posture?

Yes, both exercises strengthen the back muscles, aiding in improving posture.

What are some alternative exercises for back development?

Pull-ups, lat pulldowns, and seated cable rows are good alternatives.

Is it necessary to warm up before performing these exercises?

Absolutely, warming up is crucial to prepare your muscles and joints for the workout, reducing the risk of injury.

Can I perform these exercises while cutting?

Yes, both exercises can be effective during cutting, but you may need to adjust the volume and intensity.

The Bottom Line

Pendlay Row and Barbell Row serve different purposes but are excellent for back development.

Your choice between the two should align with your fitness goals.

Whether you're looking to build explosive strength or overall muscle mass, there's a row for you.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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