Comparison · Upper Back
Pendlay Row vs Barbell Row: Which Bent-Over Row Should You Run?
Same bar, same muscles, two different contracts. The Pendlay Row resets on the floor and pulls from a flat back; the Barbell Row never lets the plates touch down.
The verdict
The Pendlay Row and the Barbell Row use the same barbell, but the Pendlay Row starts every rep from a dead stop on the floor with your torso parallel to it, while the Barbell Row keeps the plates hanging from a forty-five degree hinge. Pick the Pendlay Row for explosive strength in sets of 5–8. Pick the Barbell Row for continuous tension, higher reps and a position that is easier to learn.
Illustrations adapted from Everkinetic via workout-guide, CC BY-SA 4.0. Full credits.
At a glance
| Aspect | Pendlay Row | Barbell Row |
|---|---|---|
| Equipment | Barbell | Barbell |
| Where | Gym | Gym |
| Level | Advanced | Intermediate |
| Back zone it leads | Upper Back | Upper Back |
| Muscles | Rhomboids, Lats, Erectors | Lats, Rhomboids, Lower Traps |
| Typical work | 3 × 5–8 | 3 × 6–10 |
| Start of each rep | Dead stop, plates resting on the floor | Bar hanging, plates never touch down |
| Torso angle | Parallel to the floor | About 45 degrees |
| Tempo | Explosive pull, lowered back to the floor | Smooth pull, slow lowering, no pause |
| Stretch reflex | Removed; every rep starts from zero | Used; each lowering loads the next pull |
| What ends the set | Erectors losing the flat torso | Grip, or the torso rising |
| Best rep range | 5–8 explosive reps | 6–10 controlled reps |
| Learning curve | Steep; the flat setup needs flexible hamstrings | Moderate; a hinge most lifters already have |
What the Pendlay Row and Barbell Row have in common
Both are free-weight barbell pulls done bent over, with an overhand grip a little wider than shoulder width and the bar traveling to your lower chest or upper stomach. The lats drive the upper arm back, the rhomboids pull the shoulder blades together at the top, and the erectors hold a flat back from the first rep to the last without ever shortening. Both sit in the Upper Back zone with Lat Width and Lower Back riding along, and both reward the same thing: a torso angle that does not change as the set gets hard.
The differences that matter
The dead stop. Every Pendlay Row rep begins with the plates resting on the floor and your shoulder blades fully spread. Nothing carries over from the previous rep, so the lats and rhomboids have to start the bar from zero, which is why the pull is explosive and the reps run low. The Barbell Row never lets the bar settle: each lowering stretches the back under load and feeds the next pull, so tension stays on for the whole set.
Torso angle and the erectors. A torso parallel to the floor is the longest lever a bent-over row can use. The erectors hold it isometrically against the bar, which is why they are listed among the Pendlay Row’s main muscles, while the Barbell Row lists the lower traps in that slot. Forty-five degrees is a shorter lever and far easier to keep for ten reps.
Where the work lands. Starting flat with the blades spread gives the Pendlay Row a long retraction on every rep, which puts the rhomboids first. From the more upright hinge of the Barbell Row, more of each rep is the lats pulling the upper arm back, with the lower traps drawing the blades down at the finish.
Fatigue per rep. The Pendlay Row costs more for every rep you do. The reset, the flat torso and the fast start all add up, which is why its default is 5–8 reps and why it belongs at the start of a session. The Barbell Row tolerates a slower lowering and sets of ten, so it piles up more total work for the same effort.
When to pick the Pendlay Row
Choose the Pendlay Row if you are an experienced lifter chasing strength and speed off the floor, or if your Barbell Row has drifted into a bouncy, half-upright set. The dead stop keeps every rep honest, because there is no momentum to borrow and no way to hide a rising torso. It also carries over to pulling from the floor in a Deadlift. Run 3 sets of 5–8 at the start of a session, and only if you can set up with a flat back and the bar over the middle of your feet.
When to pick the Barbell Row
Choose the Barbell Row if you want the most muscle from a bent-over barbell pull and have no need for the explosive start. The forty-five degree hinge is easier to hold, so you can take sets to ten reps and spend the whole set under tension, including a slow lowering. It is also the better first free-weight row for intermediate lifters, because it teaches the hinge without demanding a parallel torso. Program 3 sets of 6–10 with two to three minutes of rest.
Can you do both?
You can run both, just not as back-to-back heavy movements on the same day, since both lean on the erectors. A clean split is by block: four to six weeks of Pendlay Rows at 4 sets of 5 for strength, then a block of Barbell Rows at 3 sets of 8–10 to build volume on the new base. Within one week, the Pendlay Row on the heavy day and the Barbell Row on the lighter day also works, with at least 48 hours between them. Follow either with the Chest Supported Row for extra mid-back work.
Frequently asked questions
Is the Pendlay Row better than the Barbell Row?
It is better for explosive strength and strict reps, not for everything. The dead stop removes momentum and the flat torso trains the erectors hard, but the reps stay low and the setup asks more of your hamstring flexibility. The Barbell Row gives continuous tension and higher reps from an easier position. Use the Pendlay Row in strength blocks and the Barbell Row in muscle-building blocks.
Is the Pendlay Row the same as a bent-over row?
It is a strict variation of one. Every Pendlay Row is a bent-over row with two added rules: the torso stays parallel to the floor, and the bar returns to the floor and stops between reps. The standard bent-over Barbell Row uses a more upright hinge of about forty-five degrees and keeps the bar in the air for the whole set, so tension never switches off.
Why is the Pendlay Row harder than the Barbell Row?
Because the lever is longer and nothing carries over between reps. With your torso horizontal, the erectors hold your upper body plus the bar at the greatest distance from your hips. And since the bar stops on the floor, every pull begins from zero with no lowering phase to help it along. That combination is why the Pendlay Row is rated advanced and programmed at 5–8 reps.
Can you do Pendlay Rows for hypertrophy?
Yes, though they are not the most efficient choice for size. Each rep includes a pause on the floor where the back is unloaded, so time under tension per set is lower than on a Barbell Row, and the erectors often tire before the mid back does. If muscle is the priority, run Pendlay Rows at 3 sets of 6–8 early in the session, then add a continuous-tension row to finish the mid back.
Let your back decide
BackMaxx scores six back zones and eight muscles from one photo. If your upper back is what is behind, it builds the week around it — and picks between movements like these for you.
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