Pendlay Row vs Seated Row
Which one fits 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.
Compare the benefits of Pendlay Row and Seated Row and pick the one that fits your Back workout.
Pendlay Row vs Seated Row: 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 296 for Seated Row.
What most people do isn't always what fits you. Pendlay Row and Seated Row 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 Seated Row Differ
| What differs | Pendlay Row | Seated Row |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 296 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 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 Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Seated Row?
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.
What equipment do Pendlay Row and Seated Row need?
Pendlay Row needs a barbell, and Seated Row needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to Pendlay Row once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
