Pendlay Row vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Pendlay Row more often — 344 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Butterfly Pull Up and pick the one that fits your Back workout.
Pendlay Row vs Butterfly 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 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Pendlay Row and Butterfly 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 Butterfly Pull Up Differ
| What differs | Pendlay Row | Butterfly Pull Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 344 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Butterfly Pull Up?
Planfit users log Pendlay Row more often — 344 sessions against 14 for Butterfly 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 Butterfly Pull Up need?
Pendlay Row needs a barbell, and Butterfly Pull Up needs a pull-up bar.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
