• Exercises
    • Deadlifts
    • Pull Ups & Chin Ups
    • Squats
  • Workouts
    • Calisthenics
    • Compound Exercises
    • Resistance Bands
  • Health Tools
    • BMI Body Mass Calculator
    • Calorie Burned by Activities
    • Calories Burned By Heart Rate
    • TDEE and BMR Calculator
  • Home Gym
  • Nutrition
  • Shop
  • Exercises
    • Deadlifts
    • Pull Ups & Chin Ups
    • Squats
  • Workouts
    • Calisthenics
    • Compound Exercises
    • Resistance Bands
  • Health Tools
    • BMI Body Mass Calculator
    • Calorie Burned by Activities
    • Calories Burned By Heart Rate
    • TDEE and BMR Calculator
  • Home Gym
  • Nutrition
  • Shop
Fitness Exercises Pendlay Row vs Bent Over Row
  • Exercises

Pendlay Row vs Bent Over Row

  • Adnan Munye
  • 10th March 2021
  • 2 minute read
Pendlay Row vs Bent Over Row

The back is one of the most important muscle groups to train. There are a number of exercises for working the back, with varying effects and advantages. Two exercises are the Pendlay Row and Bent Over Row. Both are great exercises, but do they have any different effects? Let’s take a look at the main difference between them, and see if there’s one that offers more benefits to you.

What is a Pendlay Row?

The Pendlay row is one of the best exercises to train the back muscles, specifically the lats, also known as the latissimus dorsi. The exercise can be performed with dumbbells or a barbell, depending on what you have access to.

How to perform a Pendlay Row

To perform a Pendlay Row, you’ll start in an upright position with the bar on the floor. Stand with your feet shoulder-width apart and the barbell over the middle part of your foot. You’ll bend over at the waist, and take a shoulder-width grip on the bar. Then pull the bar to your upper chest, keeping your elbows next to your body.

Once the bar reaches your upper chest, return the weight back to the floor, completing one rep. The Pendlay Row is a very strict movement, meaning it’s very important to keep your body in the correct position throughout the exercise. You want to make sure that you’re keeping everything tight, especially your core.

Benefits of the Pendlay Row?

The Pendlay Row is a great exercise to work your upper back. It’s a good exercise for improving your posture that strengthens your back, shoulders, and arms. It also develops the stabilizing muscles of the lower back and helps to maintain a healthy spine.

Another benefit of The Pendlay Row is that it will make your back larger and stronger which will improve your strength in all the major lifts such as the squat and dead-lift. It also improves your core stability and posture.

What is a Bent Over Row?

The Bent Over Row is a similar exercise to the Pendlay row, in that it works your back. It differs though, in that the upper part of your body is fixed. The Bent Over Row works the back muscles differently than a Pendlay Row.

How to perform a Bent Over Row

To perform a Bent Over Row, you’ll also start with the bar on the floor. Stand with your feet shoulder-width apart, bend your knees whilst keeping your back straight and lean over from the waist.

Grab the bar in a comfortable grip with your palms facing down and let it hang with straight arms. Pull the bar towards your chest whilst keeping your elbows at your sides. Lower the bar back to the floor and repeat.

Benefits of the Bent Over Row

The Bent-Over Row targets your lats, lower back, and shoulders all at the same time. It’s especially good at working the upper body of a lifter. The Bent-Over Row will also help strengthen your shoulder muscles.

The Bent-Over Row also works your core and stabilises you in the bottom position, which is a benefit in all over lifting.

Share
Tweet
Pin it
Adnan Munye

A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation. Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels.

You May Also Like
dumbbell deadlift
View Post
  • Deadlifts

How To Do The Dumbbell Deadlift: Muscles Worked, Benefits & Variations

  • Jamie Logie
  • 28th April 2022
wide grip pull ups
View Post
  • Pull Ups

How To Do Wide Grip Pull Ups – Muscles Worked & Benefits

  • Matthew Smith
  • 27th April 2022
Back Isolation Exercises
View Post
  • Exercises

Back Isolation Exercises – Six Great Exercises To Add To Your Routine

  • Matthew Smith
  • 27th April 2022
deadlift variations
View Post
  • Deadlifts

Best Deadlifting Straps

  • Adnan Munye
  • 21st April 2022
Deadlifts
View Post
  • Deadlifts

How To Deadlift – Muscles Worked, Benefits & Variations

  • Matthew Smith
  • 2nd April 2022
Hammer Curls Muscles Worked
View Post
  • Exercises

Hammer Curls Muscles Worked

  • Adnan Munye
  • 12th March 2022
Chest-Isolation-Exercises
View Post
  • Exercises

Chest Isolation Exercises To Maximise Gains

  • Matthew Smith
  • 3rd March 2022
pull up variations and grip
View Post
  • Pull Ups

Chin Ups Muscles Worked

  • Matthew Smith
  • 27th February 2022
Table of Contents
  1. What is a Pendlay Row?
  2. How to perform a Pendlay Row
  3. Benefits of the Pendlay Row?
  4. What is a Bent Over Row?
  5. How to perform a Bent Over Row
  6. Benefits of the Bent Over Row
  • About Us
  • Contact Us
  • Disclaimers
  • Privacy Policy

Input your search keywords and press Enter.