Pendlay Row vs Prone A Raise
Maximizing Your Back Workout Plan
Contents
Prone A Raise 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 Prone A Raise for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Prone A Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone A Raise more often — 565 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Prone A Raise 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 Prone A Raise Differ
| What differs | Pendlay Row | Prone A Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 565 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 Prone A Raise
Prone A Raise muscles worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- Please be careful not to raise your trapezius muscles.
If you want to know a detailed guide to Prone A Raise, alternative exercises, and its benefits, check it out here. Check out the Prone A Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Pendlay Row or Prone A Raise?
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.
Do Pendlay Row and Prone A Raise work the same muscles?
Not quite. Pendlay Row loads back, traps, and biceps, and Prone A Raise loads traps and rear delts.
What equipment do Pendlay Row and Prone A Raise need?
Pendlay Row needs a barbell, and Prone A Raise needs bodyweight only.
Which is easier to start with?
Prone A Raise is the easier place to start. Move to Pendlay Row once your form holds up.
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