Pendlay Row vs Assisted Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Assisted Chin Up more often — 733 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Assisted Chin Up and pick the one that fits your Back workout.
Pendlay Row vs Assisted Chin Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Chin Up more often — 733 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Assisted Chin 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 Assisted Chin Up Differ
| What differs | Pendlay Row | Assisted Chin Up |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 344 sessions | 733 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 Assisted Chin Up
Assisted Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Assisted Chin Up?
Planfit users log Assisted Chin Up more often — 733 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 Pendlay Row and Assisted Chin Up need?
Pendlay Row needs a barbell, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Pendlay Row once your form holds up.
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