Pendlay Row vs Close Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Close Grip Chin Up is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and Close Grip Chin Up for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Close Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Close Grip Chin Up more often — 345 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Close Grip Chin Up 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 Close Grip Chin Up Differ
| What differs | Pendlay Row | Close Grip Chin Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 344 sessions | 345 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 Close Grip Chin Up
Close Grip 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 Comment
- 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.
If you want to know a detailed guide to Close Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Close Grip Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or Close Grip Chin Up?
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 Close Grip Chin Up need?
Pendlay Row needs a barbell, and Close Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Close Grip Chin Up is the easier place to start. Move to Pendlay Row once your form holds up.
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