Pendlay Row vs Seated Row
Maximizing Your Back Workout Plan
Contents
Seated Row 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 Seated Row for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Seated Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pendlay Row more often — 344 sessions compared to 296 for Seated Row.
Popularity is not the whole answer. Pendlay Row and Seated Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
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 Seated Row
Seated Row muscles worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Seated Row, alternative exercises, and its benefits, check it out here. Check out the Seated Row Guide page of our blog!
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