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.
