Pendlay Row vs Archer Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Pendlay Row more often — 344 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Archer Pull Up and pick the one that fits your Back workout.
Pendlay Row vs Archer Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Pendlay Row and Archer Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pendlay Row and Archer Pull Up Differ
| What differs | Pendlay Row | Archer Pull Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 344 sessions | 11 sessions |
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.
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Archer Pull Up?
Planfit users log Pendlay Row more often — 344 sessions against 11 for Archer Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Pendlay Row and Archer Pull Up need?
Pendlay Row needs a barbell, and Archer Pull Up needs a pull-up bar.
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