Bent over rows for most lifters due to continuous tension and hypertrophy benefits. Use Pendlay rows when you want to enforce strict form or develop explosive pulling power.
Pendlay rows build explosive power with strict form, while bent over rows allow more time under tension. Both build thick, strong backs.
Choose Pendlay rows when you want strict form with no momentum, need explosive pulling power for Olympic lifts, or want to reset each rep for consistent technique. Pendlay rows enforce dead-stop technique.
Choose bent over rows when you want continuous tension, prefer touch-and-go reps for hypertrophy, or need some body English for heavier weights. Bent over rows allow more loading with slight momentum.
| Category | Pendlay Row | Bent Over Barbell Row |
|---|---|---|
| Starting Position | Dead stop on floor each rep | Bar stays off floor |
| Torso Angle | Parallel to floor (strict) | 45-60 degrees (variable) |
| Tension | Reset each rep | Continuous |
| Momentum | None allowed | Some body English OK |
| Best For | Power, technique | Hypertrophy, strength |
Choose Pendlay rows when you want strict form with no momentum, need explosive pulling power for Olympic lifts, or want to reset each rep for consistent technique. Pendlay rows enforce dead-stop technique. For programming, Pendlay Row works well for 6-8 reps for muscle growth or 3-5 reps for strength development.
Choose bent over rows when you want continuous tension, prefer touch-and-go reps for hypertrophy, or need some body English for heavier weights. Bent over rows allow more loading with slight momentum. For programming, Bent Over Barbell Row is typically performed for 8-12 reps for hypertrophy or 5-6 reps for strength.
Alternate between variations across training blocks. Pendlay rows work well in strength phases (5x5) when you want strict technique. Bent over rows fit hypertrophy phases (4x8-12) for continuous tension. Or use Pendlay rows as your primary heavy row and bent over rows for lighter back-off sets.
You want strict form with zero momentum or cheating. You are training for Olympic lifting and need explosive pulls. You prefer each rep starting from a dead stop for consistency.
You want more time under tension for hypertrophy. You prefer heavier loads with some body English. You want a traditional rowing motion with continuous movement.
You want complete back development using different training stimuli. Pendlay rows for power and strict technique, bent over rows for time under tension. Alternate across training phases.
Pendlay rows and bent over rows both build back muscle effectively. Bent over rows provide more time under tension which may favor hypertrophy. Pendlay rows build power and enforce strict technique. Use both for complete back development.
Beginners may find Pendlay rows easier to learn because each rep resets on the floor, making form more consistent. Bent over rows require maintaining position. Both need proper hip hinge technique before loading heavy.
Replacing bent over rows with Pendlay rows is valid if you prefer the strict technique and explosive pulling. However, bent over rows offer more tension for hypertrophy. Consider using both variations in your training.
Bent over rows build more total-body strength and posterior chain, while cable rows isolate the back with constant tension. Both are excellent back builders.
Barbell squats build more total-body strength and functional fitness, while leg press allows heavier quad loading with less technical demand. Choose based on your goals and mobility.
Both squats and deadlifts are essential for complete strength development. Squats prioritize quads while deadlifts emphasize the posterior chain. Include both for optimal results.
Dumbbell bench press offers greater range of motion and muscle balance, while barbell bench press allows heavier loads for strength. Use both for optimal chest development.
Both Pendlay Row and Bent Over Barbell Row appear in our back training plans. MySetPlan programs the right exercises for your goals with proper sets, reps, and progressive overload.
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