Pendlay Row vs Incline Row
Which one fits your Back workout plan?
Contents
Planfit users log Incline Row more often — 4,137 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Incline Row and pick the one that fits your Back workout.
Pendlay Row vs Incline Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Row more often — 4,137 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Incline 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 Incline Row Differ
| What differs | Pendlay Row | Incline Row |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 4,137 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 Incline Row
Incline Row Muscles Worked: Back
Form
- 1. Please pull until your elbow forms a right angle.
- 2. Move your forearm vertically while fully extending your elbow to return to the starting position.
Coach's Tips
- 1. Be careful not to let your arms swing forward or backward.
- 2. Focus on pulling with the muscles on the sides of your back so that your shoulders do not shrug upward.
- 3. When lowering, resist the weight of the dumbbells and lower them slowly so that your arms do not drop.
For a full Incline Row guide with alternatives and benefits, see the Incline Row exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Incline Row?
Planfit users log Incline Row more often — 4,137 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.
What equipment do Pendlay Row and Incline Row need?
Pendlay Row needs a barbell, and Incline Row needs a dumbbell.
Which is easier to start with?
Incline Row is the easier place to start. Move to Pendlay Row once your form holds up.
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