Pendlay Row vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Pendlay Row more often — 344 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Ring Pull Up and pick the one that fits your Back workout.
Pendlay Row vs Ring Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 4 for Ring Pull Up.
What most people do isn't always what fits you. Pendlay Row and Ring Pull Up 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 Ring Pull Up Differ
| What differs | Pendlay Row | Ring Pull Up |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 344 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Ring Pull Up?
Planfit users log Pendlay Row more often — 344 sessions against 4 for Ring Pull Up. 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 Ring Pull Up need?
Pendlay Row needs a barbell, and Ring Pull Up needs bodyweight only.
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