Pendlay Row vs Twist Superman
Which one fits your Back workout plan?
Contents
Planfit users log Twist Superman more often — 1,688 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Twist Superman and pick the one that fits your Back workout.
Pendlay Row vs Twist Superman: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Twist Superman more often — 1,688 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Twist Superman 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 Twist Superman Differ
| What differs | Pendlay Row | Twist Superman |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 344 sessions | 1,688 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 Twist Superman
Twist Superman Muscles Worked: Back
Form
- 1. Lift your chest and feet while twisting your body to one side.
- 2. Return to the starting position and exercise the same way on the opposite side.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Twist Superman guide with alternatives and benefits, see the Twist Superman exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Twist Superman?
Planfit users log Twist Superman more often — 1,688 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 Twist Superman need?
Pendlay Row needs a barbell, and Twist Superman needs bodyweight only.
Which is easier to start with?
Twist Superman is the easier place to start. Move to Pendlay Row once your form holds up.
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