Pendlay Row vs Twist Superman
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Pendlay Row and Twist Superman for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Twist Superman : Which is Better?
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.
Popularity is not the whole answer. Pendlay Row and Twist Superman differ in the muscles they load, 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 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 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 Comment
- Please be careful not to strain and lift your upper body.
If you want to know a detailed guide to Twist Superman, alternative exercises, and its benefits, check it out here. Check out the Twist Superman Guide page of our blog!
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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