Pendlay Row vs Underhand Smith Machine Barbell Row
Maximizing Your Back Workout Plan
Feb 22, 2025Contents
Can't decide between Pendlay Row and Underhand Smith Machine Barbell Row for your back workout? Trying to figure out which is better or when to do each for the best results?
Customize Your Back Workout: Explore the Benefits of Pendlay Row and Underhand Smith Machine Barbell Row for Better Comparison.
Planfit Users' Choice about Pendlay Row vs Underhand Smith Machine Barbell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users seem to prefer Pendlay Row with a total of 344 compared to 455 for Underhand Smith Machine Barbell 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 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!
How to Underhand Smith Machine Barbell Row
Underhand Smith Machine Barbell Row muscles worked: Back
Form
- 1. Keeping your core tight and your back flat, begin to row the barbell up towards your sternum.
- 2. Once the barbell is close to your sternum, pause and squeeze your shoulder blades together.
- 3. Slowly return the barbell to the starting position and repeat.
Coach's Comment
- 1. Keep your back flat throughout the entire movement.
- 2. Do not allow your lower back to round as you bring the barbell towards your sternum.
- 3. Do not use momentum to lift the weight.
- 4. Do not lock your elbows at the top of the movement.
If you want to know a detailed guide to Underhand Smith Machine Barbell Row, alternative exercises, and its benefits, check it out here. Check out the Underhand Smith Machine Barbell Row Guide page of our blog!
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