Pendlay Row vs. Barbell Row: Which Weightlifting Exercise Is Better

Creating the best strength training routine takes some planning. You have to consider your fitness goals and then narrow down a list of effective exercises. Pendlay and barbell rows are two excellent options if you want to build strong back muscles. But which weightlifting exercise is better: a Pendlay row or a barbell row?

The exercises might look similar to the untrained eye. After all, both involve lifting and lowering a barbell. But they have distinct pros and cons that can help you choose a winner.

What are the key differences between Pendlay rows and barbell rows?

The main differences between Pendlay rows and barbell rows are the starting positions and ranges of motion. These two strength-training exercises also differ in popularity. If you've practiced strength training or worked out in a gym, you've likely seen or done a barbell row. But a Pendlay row is generally less common.

That said, there's overlap between Pendlay and barbell rows. Both weightlifting exercises may lead to benefits such as:

• Stronger back muscles

• Increased grip strength

• Better core stability

• Improved posture and overall lifting performance

You can reap plenty of benefits by doing either exercise. Here are the primary differences between Pendlay and barbell rows.

Starting position

For both the Pendlay and barbell rows, start by standing with your feet shoulder-width apart behind a barbell. Then:

• For the Pendlay row, begin your lift with the weight on the floor. Bend forward at your hips so that your back is parallel to the floor (at a 90-degree angle) to reach the barbell.

• For the barbell row, start your lift with the weight in your hands. Hinge forward at your hips so your back forms a 45-degree angle with the floor.

Range of motion

Pendlay rows involve a bigger range of motion because you lift and lower the barbell from the floor to complete one row. The reset between each Pendlay row gives your stabilizing muscles -- like the erector spinae in your lower back -- a break.

Barbell rows involve a shorter range of motion because you keep the weight suspended as you lift and lower it from about knee height.

Muscle activation

Both Pendlay and barbell rows are compound pulling exercises that engage the following upper body muscles:

• Latissimus dorsi (lats) on the sides of your back

• Trapezius (traps) muscles that start at the base of your head and extend to mid-back

• Rhomboids between your shoulder blades

• Rear deltoids in the back of your shoulders

• Erector spinae in your lower back

• Biceps at the front of your upper arm and forearm muscles

You also engage your core to keep your body stable while doing both Pendlay and barbell rows. This helps you build stronger core muscles. But these exercises may activate your upper back muscles differently:

• Pendlay rows may activate the muscles in your upper back -- like your traps and rear deltoids -- more than barbell rows because you lift the weight from a reset position with each rep.

• Barbell rows may be a better way to activate your entire back because you hold the weight throughout the movement, keeping your muscles engaged with each rep.

But there is need for more research to verify the difference in muscle activation between Pendlay and barbell rows.

Some research suggests that different rowing exercises may have unique benefits. For example, one very small study compared these three different rowing exercises in seven healthy men. The researchers found that:

• Barbell rows were the best to work your whole back.

• Inverted rows increased lat and hip strength more.

• Single-arm cable rows improved core strength and endurance better.

Exercise intensity

Pendlay rows and barbell rows are generally both considered intermediate-level exercises. But many people may find the Pendlay row harder because the bigger range of motion requires more muscle power with each rep. Challenging your muscles with vigorous exercises that require a lot of force is a great way to build muscle power and strength.

The barbell row might be easier to master and lift heavier weight because it involves a smaller controlled movement without needing as much power. This controlled movement keeps your muscles under tension for an extended period, which may increase muscle growth and endurance.

What is the proper way to do a Pendlay row and a barbell row?

As with any strength training exercise, form is the top priority when doing Pendlay and barbell rows. Failure to use proper form is a one-way ticket to injuries and muscle imbalances.

Try to avoid common mistakes when doing Pendlay and barbell rows. Examples include lifting too much weight, lifting with a rounded back, and using momentum to lift or lower the weight. Stay fully in control of the weight throughout each exercise, using a slow and steady pace with proper form to get the most out of both moves.

How to do a Pendlay row

Here are the steps for how to do a Pendlay row.

• Step 1: Stand tall with your feet shoulder-width apart behind the center of a barbell on the floor.

• Step 2: Bend forward at your hips so that your torso is parallel to the floor. Grab the bar with your palms facing you (knuckles forward) a little wider than shoulder-width apart.

• Step 3: Bend your knees slightly to engage your lower body and protect your lower back. Tighten your core and upper back muscles, pulling the barbell toward your chest. Squeeze your shoulder blades together at the top of the lift.

• Step 4: Keep your back flat and your grip tight as you slowly lower the bar to the floor. That's one rep.

• Step 5: Complete the desired number of reps.

How to do a barbell row

These are the steps for how to do a barbell row.

• Step 1: Start with your feet shoulder-width apart behind the center of a barbell on the floor.

• Step 2: Bend your knees slightly, squat down, and grip the bar a little wider than shoulder-width apart. Your knuckles should be facing forward with palms back.

• Step 3: Engage your core to stand while holding the bar in front of you with your arms extended.

• Step 4: Bend at your hips to lower your torso to a 30- to 45-degree angle. Keep your back flat, letting the barbell hang at (or below) about knee level with your arms extended.

• Step 5: Pull the barbell toward your chest to perform the row. Squeeze your shoulder blades together at the top of the row.

• Step 6: Lower the barbell until your arms are almost fully extended again. That's one repetition.

• Step 7: Complete the desired number of reps. When you finish your set, place the barbell on the floor.

Which exercise is better?

The best exercise depends on your experience and fitness goals. Pendlay rows may be better if you:

• Want to increase muscle power or explosive strength

• Want to move through a fuller range of motion

• Have mastered the barbell row and want to try something new

• Prefer to do a harder weightlifting exercise with fewer reps

• Are a powerlifter who wants to increase your static and concentric strength

Barbell rows may be better if you:

• Want to build muscle mass and endurance

• Want to lift heavier weight gradually

• Prefer to do more repetitions

• Want to skip the dead stop of the Pendlay row

• Prefer a more natural-feeling movement with continuous tension

Bottom Line

Pendlay and barbell rows are worthwhile additions to any strength training program. Both weightlifting exercises can help you build stronger back, arm, and core muscles. The barbell row can deliver results if you want to increase muscle mass and endurance. But the Pendlay row might be the way to go if you want to develop muscle power.