Pendlay Row vs Bent Over Barbell Row: Which Is Better?
What's the difference between Pendlay Row and Bent Over Barbell Row?
Pendlay rows build explosive power with strict form, while bent over rows allow more time under tension. Both build thick, strong backs.
When to choose Pendlay Row
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.
When to choose Bent Over Barbell Row
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.
How do Pendlay Row and Bent Over Barbell Row compare?
| 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 |
Starting Position
Torso Angle
Tension
Momentum
Best For
What muscles do Pendlay Row and Bent Over Barbell Row work?
Pendlay Row
Bent Over Barbell Row
When should you do Pendlay Row vs Bent Over Barbell Row?
Do Pendlay Row when:
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.
Do Bent Over Barbell Row when:
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.
Can you do Pendlay Row and Bent Over Barbell Row in the same workout?
Yes, you can include both Pendlay Row and Bent Over Barbell Row in the same workout for complete back development. Start with the more demanding exercise first when you have the most energy.
Recommended order: If you are doing both, start with Pendlay Row (the compound movement) while fresh, then move to Bent Over Barbell Row for isolation work. This allows you to lift heavier on the compound exercise when your nervous system is primed.
Weekly split: Alternatively, you can perform them on different days to maximize recovery. For example, do Pendlay Row on one back day and Bent Over Barbell Row on another.
Frequently Asked Questions
Is the Pendlay row better than bent over row for building muscle?
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.
Can beginners do Pendlay rows or bent over rows?
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.
Should I replace bent over rows with Pendlay rows?
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.
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Get a Plan That Includes Both
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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