Band Row vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Pendlay Row and pick the one that fits your Back workout.
Band Row vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Band Row 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 Band Row and Pendlay Row Differ
| What differs | Band Row | Pendlay Row |
|---|---|---|
| Equipment | a resistance band | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 948 sessions | 344 sessions |
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
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 Band Row guide with alternatives and benefits, see the Band Row 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, Band Row or Pendlay Row?
Planfit users log Band Row more often — 948 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 Band Row and Pendlay Row need?
Band Row needs a resistance band, and Pendlay Row needs a barbell.
Which is easier to start with?
Band Row is the easier place to start. Move to Pendlay Row once your form holds up.
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