Which is Better for Building Muscle? Pendlay Row vs Normal Row Revealed

The barbell row is a staple exercise for building a strong back, but there are many variations. Two popular variations are the Pendlay row and the normal row. Both exercises target the same muscle groups, but they differ in their execution and benefits. This blog post will break down the differences between the Pendlay row vs normal row to help you determine which one is best for your fitness goals.

Understanding the Pendlay Row

The Pendlay row is a variation of the barbell row that emphasizes a controlled descent and a powerful pull. It was popularized by Olympic weightlifting coach Glenn Pendlay. The Pendlay row is performed with the barbell resting on the floor, unlike the normal row where the barbell is suspended.

Here’s how to perform a Pendlay row:

1. Set up: Stand with your feet shoulder-width apart and the barbell in front of you. Bend over and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Your back should be flat, and your core should be engaged.
2. Lower the barbell: Slowly lower the barbell to the floor, keeping your back straight and your core engaged.
3. Pull the barbell: Pull the barbell up to your chest, keeping your elbows close to your body. Pause for a brief moment at the top of the movement.
4. Lower the barbell: Slowly lower the barbell back to the floor, maintaining control throughout the entire movement.

Understanding the Normal Row

The normal row, also known as the bent-over row, is a more traditional barbell row variation. It is performed with the barbell suspended off the ground.

Here’s how to perform a normal row:

1. Set up: Stand with your feet shoulder-width apart and the barbell in front of you. Bend over and grab the barbell with an overhand grip, slightly wider than shoulder-width apart. Your back should be flat, and your core should be engaged.
2. Pull the barbell: Pull the barbell up to your chest, keeping your elbows close to your body. Pause for a brief moment at the top of the movement.
3. Lower the barbell: Slowly lower the barbell back to the starting position, maintaining control throughout the entire movement.

Key Differences Between Pendlay Row vs Normal Row

Starting Position

The Pendlay row starts with the barbell resting on the floor, while the normal row starts with the barbell suspended off the ground. This difference in starting position affects the range of motion and the amount of weight you can lift.

Range of Motion

The Pendlay row has a slightly shorter range of motion because the barbell starts on the floor. This can help to reduce stress on your lower back. The normal row has a longer range of motion, which can help to increase the muscle activation.

Muscle Activation

Both exercises target the same muscle groups, including the lats, traps, rhomboids, biceps, and forearms. However, the Pendlay row may emphasize the lats and traps more due to the controlled descent and powerful pull.

Weight

The Pendlay row allows you to lift slightly more weight because you are starting from a dead stop. This can be beneficial for building strength and hypertrophy. However, it’s important to note that the Pendlay row can be more demanding on your back.

Pendlay Row vs Normal Row: Which One Is Better?

There is no definitive answer to which exercise is better. The best exercise for you will depend on your individual goals and preferences.

Pendlay Row Benefits

• Increased strength: The Pendlay row can help you lift heavier weights, which can lead to greater strength gains.
• Improved back stability: The controlled descent and powerful pull of the Pendlay row can help to improve back stability and reduce the risk of injury.
• Enhanced muscle activation: The Pendlay row may activate the lats and traps more than the normal row.

Normal Row Benefits

• Greater range of motion: The normal row has a longer range of motion, which can help to increase muscle activation.
• Reduced stress on the back: The normal row can be easier on your back, especially if you have a history of back pain.
• Versatile exercise: The normal row can be easily modified to target different muscle groups.

Factors to Consider When Choosing

Here are some factors to consider when deciding between the Pendlay row vs normal row:

• Experience level: If you are new to weightlifting, the normal row may be a better starting point.
• Back health: If you have a history of back pain, the normal row may be a safer option.
• Goals: If your goal is to build strength, the Pendlay row may be a better choice. If your goal is to increase muscle activation, the normal row may be a better choice.

Tips for Performing Both Exercises

Here are some tips for performing both exercises safely and effectively:

• Maintain a flat back: Keep your back straight throughout the entire movement, avoiding any rounding.
• Engage your core: Tighten your core muscles to protect your spine.
• Control the descent: Lower the barbell slowly and under control, avoiding any sudden movements.
• Use proper form: Focus on using proper form to maximize muscle activation and reduce the risk of injury.

Beyond the Basics: Advanced Variations

Both the Pendlay row and the normal row can be modified to make them more challenging.

For the Pendlay row, you can try:

• Close-grip Pendlay row: This variation involves using a closer grip, which will emphasize the biceps and forearms.
• Pendlay row with dumbbells: This variation can be easier on your back and can help to improve your grip strength.

For the normal row, you can try:

• Underhand grip row: This variation will shift the focus to the biceps and forearms.
• Reverse grip row: This variation will emphasize the upper back and rear deltoids.
• Seated row: This variation is a great option for those with back pain.

Final Thoughts: Choosing Your Row

Ultimately, the best way to determine which exercise is right for you is to try both and see which one you prefer. Experiment with different variations and find what works best for your body and goals.

What People Want to Know

Q: Which exercise is better for beginners?

A: The normal row is generally considered a better option for beginners as it is less demanding on the back and easier to learn.

Q: Which exercise is better for building muscle?

A: Both exercises can be effective for building muscle. The Pendlay row may be slightly better for building strength due to the heavier weights you can lift. However, the normal row can also be very effective for building muscle, especially if you focus on using a full range of motion.

Q: Can I do both exercises in the same workout?

A: You can certainly do both exercises in the same workout. However, it is important to listen to your body and avoid overtraining.

Q: How many sets and reps should I do?

A: The number of sets and reps you should do will depend on your individual goals and training level. A general guideline is to do 3-4 sets of 8-12 reps.