What To Know
- In this blog post, we’ll take a closer look at bent over rows vs pendlay rows and help you decide which exercise is right for you.
- They’re a more explosive exercise than bent over rows, and they work the back muscles in a slightly different way.
- Bent over rows and Pendlay rows are both effective exercises for building muscle mass and strength.
Bent over rows and Pendlay rows are two popular exercises that target the back muscles. While they share some similarities, they also have some key differences. In this blog post, we’ll take a closer look at bent over rows vs pendlay rows and help you decide which exercise is right for you.
Bent Over Rows
Bent over rows are a compound exercise that works multiple muscle groups, including the back, biceps, and forearms. They’re a great way to build muscle mass and strength.
To perform a bent over row, stand with your feet shoulder-width apart and your knees slightly bent. Bend over at the hips and lower your torso until it’s almost parallel to the ground. Grip a barbell with an overhand grip, slightly wider than shoulder-width. Keep your back straight and your core engaged. Row the barbell up to your chest, squeezing your shoulder blades together at the top of the movement. Lower the barbell back down to the starting position.
Pendlay Rows
Pendlay rows are a variation of bent over rows that’s named after the Olympic weightlifter Glenn Pendlay. They’re a more explosive exercise than bent over rows, and they work the back muscles in a slightly different way.
To perform a Pendlay row, stand with your feet hip-width apart and your knees slightly bent. Bend over at the hips and lower your torso until it’s almost parallel to the ground. Grip a barbell with an overhand grip, slightly wider than shoulder-width. Keep your back straight and your core engaged.
Which Exercise is Right for You?
Bent over rows and Pendlay rows are both effective exercises for building muscle mass and strength. However, there are some key differences between the two exercises that may make one more suitable for you than the other.
Bent over rows are a better choice if:
- You’re a beginner.
- You have lower back pain.
- You want to work your biceps and forearms.
Pendlay rows are a better choice if:
- You’re an experienced lifter.
- You want to work your back muscles more explosively.
- You want to lift heavier weights.
Benefits of Bent Over Rows and Pendlay Rows
Both bent over rows and Pendlay rows offer a number of benefits, including:
- Increased muscle mass and strength. Both exercises work multiple muscle groups, including the back, biceps, and forearms. This can help you build muscle mass and strength throughout your upper body.
- Improved posture. Bent over rows and Pendlay rows can help improve your posture by strengthening the muscles that support your spine.
- Reduced risk of injury. Both exercises can help reduce your risk of injury by strengthening the muscles that support your back and shoulders.
- Improved athletic performance. Bent over rows and Pendlay rows can help improve your athletic performance by increasing your strength and power.
Safety Tips
Bent over rows and Pendlay rows are both safe exercises when performed correctly. However, there are some safety tips you should keep in mind:
- Use a weight that is appropriate for your fitness level. Don’t try to lift too much weight, as this can increase your risk of injury.
- Warm up before you lift. Warming up your muscles will help prevent injuries.
- Use proper form. Make sure to keep your back straight and your core engaged throughout the movement.
- Don’t overtrain. It’s important to give your muscles time to recover between workouts.
The Bottom Line
Bent over rows and Pendlay rows are both effective exercises for building muscle mass and strength. The best exercise for you will depend on your individual fitness level and goals. If you’re a beginner, bent over rows are a good place to start. If you’re an experienced lifter, Pendlay rows may be a better choice.
Top Questions Asked
Q: What’s the difference between bent over rows and Pendlay rows?
A: Bent over rows are a more traditional exercise that’s performed with a slower, more controlled tempo. Pendlay rows are a more explosive variation that’s named after the Olympic weightlifter Glenn Pendlay.
Q: Which exercise is better for building muscle mass?
A: Both exercises are effective for building muscle mass. However, Pendlay rows may be slightly more effective because they work the back muscles more explosively.
Q: Which exercise is better for improving posture?
A: Both exercises can help improve posture by strengthening the muscles that support the spine. However, bent over rows may be slightly better for this purpose because they work the lower back muscles more effectively.
Q: Which exercise is better for reducing the risk of injury?
A: Both exercises can help reduce the risk of injury by strengthening the muscles that support the back and shoulders. However, Pendlay rows may be slightly better for this purpose because they work the back muscles more explosively.
Q: Which exercise is better for improving athletic performance?
A: Both exercises can help improve athletic performance by increasing strength and power. However, Pendlay rows may be slightly better for this purpose because they work the back muscles more explosively.
