Lat Pulldown vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Lat Pulldown more often — 81,834 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Lat Pulldown and Pendlay Row and pick the one that fits your Back workout.
Lat Pulldown vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lat Pulldown more often — 81,834 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. 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 Lat Pulldown and Pendlay Row Differ
| What differs | Lat Pulldown | Pendlay Row |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 81,834 sessions | 344 sessions |
How to Do Lat Pulldown
Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Lower your forearms vertically.
- 3. Pull until the bar touches your collarbone.
- 4. Slowly raise your arms and return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
For a full Lat Pulldown guide with alternatives and benefits, see the 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, Lat Pulldown or Pendlay Row?
Planfit users log Lat Pulldown more often — 81,834 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 Lat Pulldown and Pendlay Row need?
Lat Pulldown needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
Lat Pulldown is the easier place to start. Move to Pendlay Row once your form holds up.
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