Pendlay Row vs One Arm Seated Cable Row
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Seated Cable Row more often — 2,736 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and One Arm Seated Cable Row for Better Comparison.
Planfit Users' Choice about Pendlay Row vs One Arm Seated Cable Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Seated Cable Row more often — 2,736 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and One Arm Seated Cable 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 Seated Cable Row Differ
| What differs | Pendlay Row | One Arm Seated Cable 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 | 2,736 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 Seated Cable Row
One Arm Seated Cable Row muscles worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms back.
- 2. Pull until your elbows are vertical.
- 3. With your back straight, fully extend your elbows and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
- 3. Please stabilize your back so it doesn't move back and forth.
If you want to know a detailed guide to One Arm Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Seated Cable Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or One Arm Seated Cable Row?
Planfit users log One Arm Seated Cable Row more often — 2,736 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 Seated Cable Row need?
Pendlay Row needs a barbell, and One Arm Seated Cable Row needs a machine.
Which is easier to start with?
One Arm Seated Cable Row is the easier place to start. Move to Pendlay Row once your form holds up.
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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.
