Inverted Row vs Pendlay Row
Which one fits your Back workout plan?
Contents
Inverted Row is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Inverted Row and Pendlay Row and pick the one that fits your Back workout.
Inverted Row vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Inverted Row more often — 439 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Inverted 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 Inverted Row and Pendlay Row Differ
| What differs | Inverted Row | Pendlay Row |
|---|---|---|
| Muscles worked | back, chest, and biceps | back, traps, and biceps |
| Equipment | a machine | a barbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 439 sessions | 344 sessions |
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted 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, Inverted Row or Pendlay Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Inverted Row and Pendlay Row work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Pendlay Row loads back, traps, and biceps.
What equipment do Inverted Row and Pendlay Row need?
Inverted Row needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
Inverted Row is the easier place to start. Move to Pendlay Row once your form holds up.
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