Pendlay Row vs One Arm Machine Seated Row
Which one fits your Back workout plan?
Contents
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and One Arm Machine Seated Row and pick the one that fits your Back workout.
Pendlay Row vs One Arm Machine Seated Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Machine Seated Row more often — 8,631 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and One Arm Machine Seated 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 One Arm Machine Seated Row Differ
| What differs | Pendlay Row | One Arm Machine Seated Row |
|---|---|---|
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 344 sessions | 8,631 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 Machine Seated Row
One Arm Machine Seated Row Muscles Worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Pull until your elbows are vertical.
- 3. While keeping your back straight, fully extend your elbows and return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
For a full One Arm Machine Seated Row guide with alternatives and benefits, see the One Arm Machine Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or One Arm Machine Seated Row?
Planfit users log One Arm Machine Seated Row more often — 8,631 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 One Arm Machine Seated Row need?
Pendlay Row needs a barbell, and One Arm Machine Seated Row needs a machine.
Which is easier to start with?
One Arm Machine Seated Row is the easier place to start. Move to Pendlay Row once your form holds up.
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