Pendlay Row vs Prone A Raise
Maximizing Your 등 Workout Plan
Contents
시작하기 쉬운 쪽은 Prone A Raise — 난이도 5단계 중 2 대 5. 등 자세 포인트와 다음 단계로 넘어갈 시점을 정리했습니다.
Customize Your 등 Workout: Explore the Benefits of Pendlay Row and Prone A Raise for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Prone A Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone A Raise more often — 565 sessions compared to 344 for Pendlay Row.
Popularity is not the whole answer. Pendlay Row and Prone A Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
Pendlay Row와 Prone A Raise, 뭐가 다를까요?
| 비교 항목 | Pendlay Row | Prone A Raise |
|---|---|---|
| 자극 근육 | 등, 승모근 및 이두 | 승모근 및 후면 삼각근 |
| 필요 기구 | 바벨 | 맨몸 |
| 난이도 | 5단계 중 5 | 5단계 중 2 |
| 플랜핏 유저 완료 수 | 344회 | 565회 |
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 Prone A Raise
Prone A Raise muscles worked: Back
Form
- 1. Fold your wings and raise your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- Please be careful not to raise your trapezius muscles.
If you want to know a detailed guide to Prone A Raise, alternative exercises, and its benefits, check it out here. Check out the Prone A Raise Guide page of our blog!
자주 묻는 질문
등 운동으로 Pendlay Row와 Prone A Raise 중 뭐가 더 좋을까요?
어느 쪽이 앞선다고 보기 어려워요 — 플랜핏 유저 완료 수가 비슷해요. 둘 다 등 운동이라 가진 기구와 쓰고 싶은 근육으로 고르면 돼요.
Pendlay Row와 Prone A Raise, 같은 근육을 쓰나요?
완전히 같지는 않아요. Pendlay Row 쪽 자극 근육: 등, 승모근 및 이두 / Prone A Raise 쪽: 승모근 및 후면 삼각근
Pendlay Row와 Prone A Raise, 어떤 기구가 필요한가요?
Pendlay Row 쪽 필요 기구: 바벨 / Prone A Raise 쪽: 맨몸
어느 쪽이 시작하기 더 쉬울까요?
Prone A Raise 쪽이 시작하기 더 쉬워요. 자세가 안정되면 Pendlay Row 쪽으로 넘어가요.
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