Seated Row Machine vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row Machine more often — 16,586 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row Machine and Pendlay Row and pick the one that fits your Back workout.
Seated Row Machine vs Pendlay Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row Machine more often — 16,586 sessions compared to 344 for Pendlay Row.
What most people do isn't always what fits you. Seated Row Machine and Pendlay Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Seated Row Machine and Pendlay Row Differ
| What differs | Seated Row Machine | Pendlay Row |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 16,586 sessions | 344 sessions |
How to Do Seated Row Machine
Seated Row Machine Muscles Worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms.
- 2. Pull until your elbows are vertical.
- 3. Return to the starting position by fully extending your elbows while keeping your back straight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
For a full Seated Row Machine guide with alternatives and benefits, see the Seated Row Machine exercise guide.
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.
Frequently Asked Questions
Which is better for Back, Seated Row Machine or Pendlay Row?
Planfit users log Seated Row Machine more often — 16,586 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 Seated Row Machine and Pendlay Row need?
Seated Row Machine needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
Seated Row Machine 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.
