T-Bar Row vs Pendlay Row
Maximizing Your Back Workout Plan
Contents
Planfit users log T-Bar Row more often — 3,618 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of T-Bar Row and Pendlay Row for Better Comparison.
Planfit Users' Choice about T-Bar Row vs Pendlay Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log T-Bar Row more often — 3,618 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. T-Bar Row and Pendlay Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How T-Bar Row and Pendlay Row Differ
| What differs | T-Bar Row | Pendlay Row |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 3,618 sessions | 344 sessions |
How to T-Bar Row
T-Bar Row muscles worked: Back
Form
- 1. While gathering your shoulder blades, gently pull your arms.
- 2. Pull your elbows back until they reach behind your body.
- 3. Maintain an open chest position and slowly extend your arms to return to the starting position.
Coach's Comment
- 1. Open your chest and brace your abs to keep your torso stable, making sure your lower back does not round.
- 2. Using momentum can strain your lower back, so perform the movement slowly and in a controlled manner.
If you want to know a detailed guide to T-Bar Row, alternative exercises, and its benefits, check it out here. Check out the T-Bar Row Guide page of our blog!
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!
Frequently Asked Questions
Which is better for Back, T-Bar Row or Pendlay Row?
Planfit users log T-Bar Row more often — 3,618 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 T-Bar Row and Pendlay Row need?
T-Bar Row needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
T-Bar Row is the easier place to start. Move to Pendlay Row once your form holds up.
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