Back Extension vs Pendlay Row
Maximizing Your Back Workout Plan
Feb 22, 2025Contents
Struggling to choose between Back Extension and Pendlay Row for your back training? Seeking to know which is more rewarding or the best timing for each to maximize benefits?
Customize Your Back Workout: Explore the Benefits of Back Extension and Pendlay Row for Better Comparison.
Planfit Users' Choice about Back Extension vs Pendlay Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Back Extension with a total of 6073 compared to 344 for Pendlay Row
However, this is just a matter of preference for the majority. If you are wondering which of the two exercises to do right away, please read the text below. Compare the pros and cons of each exercise and choose the one that suits you better to proceed with.
How to Back Extension
Back Extension muscles worked: Back
Form
- 1. Keeping your torso and legs stationary, slowly raise your upper body until it is in line with your lower body.
- 2. Hold for a moment at the top, then slowly lower your body back to the starting position.
- 3. Repeat for the desired number of reps.
Coach's Comment
- 1. Keep your back flat throughout the movement, and do not arch your back.
- 2. Do not swing your torso to complete the movement, use your back muscles instead.
- 3. If you experience any pain, stop the exercise and consult a doctor.
If you want to know a detailed guide to Back Extension, alternative exercises, and its benefits, check it out here. Check out the Back Extension Guide page of our blog!
How to Pendlay Row
Pendlay Row muscles worked: Back
Form
- 1. Drive your heels into the floor and pull the barbell up towards your chest, keeping your elbows close to your body.
- 2. Once the barbell reaches your chest, pause for a moment and squeeze your shoulder blades together.
- 3. Then, lower the barbell back to the starting position.
Coach's Comment
- 1. Make sure to keep your back flat and core engaged throughout the exercise.
- 2. Avoid arching your back or swinging the weight up with momentum.
- 3. Start with a lighter weight until you get the hang of the exercise.
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!
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
To create a routine that incorporates the right exercises for you, explore our [workout generator] It’s a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
