Pendlay Row vs Neutral Grip Chin Up
Maximizing Your Back Workout Plan
Contents
Neutral 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 Neutral Grip Chin Up for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Neutral Grip Chin Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 328 for Neutral Grip Chin Up.
Popularity is not the whole answer. Pendlay Row and Neutral 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 Neutral Grip Chin Up Differ
| What differs | Pendlay Row | Neutral Grip Chin Up |
|---|---|---|
| Equipment | a barbell | a pull-up bar |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 344 sessions | 328 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 Neutral Grip Chin Up
Neutral 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. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Neutral Grip Chin Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Chin Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or Neutral 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 Neutral Grip Chin Up need?
Pendlay Row needs a barbell, and Neutral Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Neutral Grip Chin Up is the easier place to start. Move to Pendlay Row once your form holds up.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
