Pendlay Row vs One Arm Lat Pulldown
Maximizing Your Back Workout Plan
Contents
Pendlay Row and One Arm Lat Pulldown are close in use — 499 vs 344 sessions logged. What separates them is Back loading and form.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and One Arm Lat Pulldown for Better Comparison.
Planfit Users' Choice about Pendlay Row vs One Arm Lat Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Lat Pulldown more often — 499 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and One Arm Lat Pulldown 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 Lat Pulldown Differ
| What differs | Pendlay Row | One Arm 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 | 499 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 Lat Pulldown
One Arm Lat Pulldown muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
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.
- 3. Please be careful not to let your elbows move backward.
If you want to know a detailed guide to One Arm Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the One Arm Lat Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or One Arm 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 Lat Pulldown need?
Pendlay Row needs a barbell, and One Arm Lat Pulldown needs a machine.
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