Pendlay Row vs One Arm Cable Lat Pulldown
Which one fits your Back workout plan?
Contents
Pendlay Row and One Arm Cable Lat Pulldown are close in use — 344 vs 334 sessions logged. What separates them is Back loading and form.
Compare the benefits of Pendlay Row and One Arm Cable Lat Pulldown and pick the one that fits your Back workout.
Pendlay Row vs One Arm Cable Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 334 for One Arm Cable Lat Pulldown.
What most people do isn't always what fits you. Pendlay Row and One Arm Cable Lat Pulldown 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 One Arm Cable Lat Pulldown Differ
| What differs | Pendlay Row | One Arm Cable Lat Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 344 sessions | 334 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 One Arm Cable Lat Pulldown
One Arm Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades while naturally pulling your arms back.
- 2. Rotate your palms facing forward towards your body and pull them up to shoulder height.
- 3. Rotate your palms back to face forward and raise your arms.
Coach's Tips
- 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.
- 3. Please be careful not to let your elbows fall back.
For a full One Arm Cable Lat Pulldown guide with alternatives and benefits, see the One Arm Cable Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or One Arm Cable Lat Pulldown?
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 Lat Pulldown need?
Pendlay Row needs a barbell, and One Arm Cable Lat Pulldown needs a machine.
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