Pendlay Row vs Rack Pull
Which one fits your Back workout plan?
Contents
Planfit users log Rack Pull more often — 766 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Rack Pull and pick the one that fits your Back workout.
Pendlay Row vs Rack Pull: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Rack Pull 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 Rack Pull Differ
| What differs | Pendlay Row | Rack Pull |
|---|---|---|
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 344 sessions | 766 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 Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
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 Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Rack Pull?
Planfit users log Rack Pull more often — 766 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 Rack Pull need?
Pendlay Row needs a barbell, and Rack Pull needs a barbell.
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