Pendlay Row vs Cable High Row
Which one fits your Back workout plan?
Contents
Cable High Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Pendlay Row and Cable High Row and pick the one that fits your Back workout.
Pendlay Row vs Cable High Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable High Row more often — 651 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Cable High Row 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 Cable High Row Differ
| What differs | Pendlay Row | Cable High Row |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 651 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 Cable High Row
Cable High Row Muscles Worked: Back
Form
- 1. Grab the handle from the high position of the cable machine.
- 2. Pull your arms back and stabilize your upper body.
- 3. Slowly return to the original position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise along with it.
For a full Cable High Row guide with alternatives and benefits, see the Cable High Row exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Cable High Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Pendlay Row and Cable High Row need?
Pendlay Row needs a barbell, and Cable High Row needs a machine.
Which is easier to start with?
Cable High Row is the easier place to start. Move to Pendlay Row once your form holds up.
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