Pendlay Row vs Hanging
Maximizing Your Back Workout Plan
Contents
Hanging 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 Hanging for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Hanging : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Hanging 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 Hanging Differ
| What differs | Pendlay Row | Hanging |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 344 sessions | 486 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 Hanging
Hanging muscles worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Comment
- Be careful not to strain your wrists and shoulders when hanging.
If you want to know a detailed guide to Hanging, alternative exercises, and its benefits, check it out here. Check out the Hanging Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or Hanging?
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 Hanging need?
Pendlay Row needs a barbell, and Hanging needs bodyweight only.
Which is easier to start with?
Hanging is the easier place to start. Move to Pendlay Row once your form holds up.
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