Pendlay Row vs Band Deadlift
Maximizing Your Back Workout Plan
Contents
Planfit users log Band Deadlift more often — 722 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and Band Deadlift for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Band Deadlift : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Deadlift more often — 722 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Band Deadlift differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pendlay Row and Band Deadlift Differ
| What differs | Pendlay Row | Band Deadlift |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and hamstrings |
| Equipment | a barbell | a resistance band |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 722 sessions |
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!
How to Band Deadlift
Band Deadlift muscles worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, first straighten your knees while keeping your weight on the center of your feet and then bring your hips forward.
- 3. When you are fully upright, puff out your chest and contract your entire back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Band Deadlift, alternative exercises, and its benefits, check it out here. Check out the Band Deadlift Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or Band Deadlift?
Planfit users log Band Deadlift more often — 722 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.
Do Pendlay Row and Band Deadlift work the same muscles?
Not quite. Pendlay Row loads back, traps, and biceps, and Band Deadlift loads back and hamstrings.
What equipment do Pendlay Row and Band Deadlift need?
Pendlay Row needs a barbell, and Band Deadlift needs a resistance band.
Which is easier to start with?
Band Deadlift is the easier place to start. Move to Pendlay Row once your form holds up.
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