Back Lat Pulldown vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Back Lat Pulldown more often — 1,569 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Lat Pulldown and Pendlay Row and pick the one that fits your Back workout.
Back Lat Pulldown vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Lat Pulldown more often — 1,569 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Back Lat Pulldown and Pendlay Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Lat Pulldown and Pendlay Row Differ
| What differs | Back Lat Pulldown | Pendlay Row |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 344 sessions |
How to Do Back Lat Pulldown
Back Lat Pulldown Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Tips
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
For a full Back Lat Pulldown guide with alternatives and benefits, see the Back Lat Pulldown exercise guide.
How to Do Pendlay Row
Pendlay Row Muscles Worked: Back
Form
- 1. Please pull towards your belly button so that the barbell can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. Hold the weight with your back strength and lower it completely to the ground.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Pendlay Row guide with alternatives and benefits, see the Pendlay Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Pendlay Row?
Planfit users log Back Lat Pulldown more often — 1,569 sessions against 344 for Pendlay Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Back Lat Pulldown and Pendlay Row need?
Back Lat Pulldown needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Pendlay Row once your form holds up.
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