One Arm Dumbbell Row vs Pendlay Row
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Dumbbell Row more often — 29,855 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Pendlay Row for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Pendlay Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. One Arm Dumbbell Row and Pendlay Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Row and Pendlay Row Differ
| What differs | One Arm Dumbbell Row | Pendlay Row |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 344 sessions |
How to One Arm Dumbbell Row
One Arm Dumbbell Row muscles worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Pendlay Row, alternative exercises, and its benefits, check it out here. Check out the Pendlay Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Pendlay Row?
Planfit users log One Arm Dumbbell Row more often — 29,855 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 One Arm Dumbbell Row and Pendlay Row need?
One Arm Dumbbell Row needs a dumbbell, and Pendlay Row needs a barbell.
Which is easier to start with?
One Arm Dumbbell Row is the easier place to start. Move to Pendlay Row once your form holds up.
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