Pendlay Row vs Superman Row
Maximizing Your Back Workout Plan
Contents
Planfit users log Superman Row more often — 2,116 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and Superman Row for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Superman Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Superman Row more often — 2,116 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Superman 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 Superman Row
Superman Row muscles worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Comment
- Please be careful not to strain and lift your upper body.
If you want to know a detailed guide to Superman Row, alternative exercises, and its benefits, check it out here. Check out the Superman Row Guide page of our blog!
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