Pendlay Row vs Underhand Cable Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Underhand Cable Lat Pulldown more often — 1,311 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Pendlay Row and Underhand Cable Lat Pulldown and pick the one that fits your Back workout.
Pendlay Row vs Underhand Cable Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Underhand Cable Lat Pulldown more often — 1,311 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Pendlay Row and Underhand Cable Lat Pulldown 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 Underhand Cable Lat Pulldown Differ
| What differs | Pendlay Row | Underhand Cable Lat Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 344 sessions | 1,311 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 Underhand Cable Lat Pulldown
Underhand Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until the bar touches your sternum.
- 3. Slowly raise your arms and return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
For a full Underhand Cable Lat Pulldown guide with alternatives and benefits, see the Underhand Cable Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Pendlay Row or Underhand Cable Lat Pulldown?
Planfit users log Underhand Cable Lat Pulldown more often — 1,311 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 Underhand Cable Lat Pulldown need?
Pendlay Row needs a barbell, and Underhand Cable Lat Pulldown needs a machine.
Which is easier to start with?
Underhand Cable Lat Pulldown 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.
