Pendlay Row vs One Arm Cable High Row
Maximizing Your Back Workout Plan
Contents
One Arm Cable High Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and One Arm Cable High Row for Better Comparison.
Planfit Users' Choice about Pendlay Row vs One Arm Cable High Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Cable High Row more often — 443 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and One Arm Cable High Row 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 One Arm Cable High Row Differ
| What differs | Pendlay Row | One Arm Cable High Row |
|---|---|---|
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 443 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 One Arm Cable High Row
One Arm Cable High Row muscles worked: Back
Form
- 1. Grab the handle of the cable machine at a high position with one hand.
- 2. Pull your arm back while keeping your upper body stable.
- 3. Slowly return to the original position.
Coach's Comment
- 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.
If you want to know a detailed guide to One Arm Cable High Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Cable High Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or One Arm 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 One Arm Cable High Row need?
Pendlay Row needs a barbell, and One Arm Cable High Row needs a machine.
Which is easier to start with?
One Arm Cable High Row is the easier place to start. Move to Pendlay Row once your form holds up.
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