Deadlift vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Deadlift more often — 15,439 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Deadlift and Pendlay Row and pick the one that fits your Back workout.
Deadlift vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Deadlift 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 Deadlift and Pendlay Row Differ
| What differs | Deadlift | Pendlay Row |
|---|---|---|
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 344 sessions |
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift 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, Deadlift or Pendlay Row?
Planfit users log Deadlift more often — 15,439 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 Deadlift and Pendlay Row need?
Deadlift needs a barbell, and Pendlay Row needs a barbell.
Which is easier to start with?
Deadlift is the easier place to start. Move to Pendlay Row once your form holds up.
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