Quick notes
- The upright row is a barbell or dumbbell exercise performed with a pronated or neutral grip.
- The Pendlay row is an excellent exercise for building a thick, wide back, as it emphasizes the pulling motion and maximizes muscle activation in the lats.
- The Pendlay row is considered a safer exercise than the upright row, as it places less stress on the shoulders.
Are you looking for a way to build a strong and muscular back? Then you’ve likely come across two popular exercises: the Pendlay row and the upright row. Both exercises target the back muscles, but they differ in their mechanics and benefits. Choosing the right one depends on your goals and fitness level. This blog post will delve into the nuances of each exercise, helping you understand which one is better suited for your needs.
Understanding the Mechanics of Each Exercise
Both the Pendlay row and the upright row are variations of the row exercise, but their form and target muscles differ significantly.
Pendlay Row:
The Pendlay row is a barbell exercise performed with a pronated grip (palms facing down). The lifter starts by standing with their feet shoulder-width apart, bending at the hips, and grabbing the barbell with an overhand grip. The barbell should be positioned just above the floor. Next, the lifter pulls the barbell up towards the abdomen, keeping their back straight and core engaged. The barbell should touch the chest, and then the lifter slowly lowers it back to the starting position.
Upright Row:
The upright row is a barbell or dumbbell exercise performed with a pronated or neutral grip. The lifter starts by standing with their feet shoulder-width apart, holding the barbell or dumbbells in front of their thighs. Then, the lifter pulls the weight up towards their chin, keeping their elbows high and wide. The lifter pauses at the top, then slowly lowers the weight back to the starting position.
Muscle Activation and Benefits
Pendlay Row:
The Pendlay row primarily targets the latissimus dorsi (lats), which are the large muscles that run along the sides of the back. It also works the **trapezius (traps)**, **rhomboids**, **posterior deltoids**, and **biceps**. The Pendlay row is an excellent exercise for building a thick, wide back, as it emphasizes the pulling motion and maximizes muscle activation in the lats.
Upright Row:
The upright row targets the trapezius (traps), **posterior deltoids**, and **biceps**. It also works the **rhomboids** and **rotator cuff muscles**. The upright row is a good exercise for building shoulder and upper back strength and size.
Advantages and Disadvantages
Pendlay Row:
Advantages:
- Greater muscle activation in the lats: The Pendlay row emphasizes the pulling motion, maximizing muscle activation in the lats.
- Improved grip strength: The exercise requires a strong grip, which can help improve overall grip strength.
- Lower risk of injury: The Pendlay row is considered a safer exercise than the upright row, as it places less stress on the shoulders.
Disadvantages:
- Requires more strength and experience: The Pendlay row can be challenging for beginners due to the heavy weight and the need for proper form.
- Limited range of motion: The Pendlay row has a limited range of motion, which can limit muscle activation.
Upright Row:
Advantages:
- Versatile exercise: The upright row can be performed with a barbell, dumbbells, or cables, providing flexibility in training.
- Targets multiple muscle groups: The upright row works the traps, posterior deltoids, biceps, and other muscles, making it a versatile exercise.
- Easy to learn: The upright row is a relatively easy exercise to learn and can be performed by beginners.
Disadvantages:
- Higher risk of injury: The upright row places more stress on the shoulders, increasing the risk of injury, especially if improper form is used.
- Limited muscle activation in the lats: The upright row does not activate the lats as effectively as the Pendlay row.
- Potential for impingement: The upright row can lead to shoulder impingement if the elbows are not kept high and wide.
Choosing the Right Exercise for You
The best exercise for you depends on your individual goals and fitness level.
Choose the Pendlay Row if you:
- Want to build a thick, wide back.
- Are looking for an exercise that emphasizes the pulling motion.
- Have a good level of strength and experience.
Choose the Upright Row if you:
- Want to build shoulder and upper back strength and size.
- Are looking for a versatile exercise that can be performed with different equipment.
- Are a beginner or have limited strength.
Tips for Performing Both Exercises
- Warm up: Always warm up your muscles before performing any exercise.
- Use proper form: Focus on maintaining proper form throughout the exercise to avoid injury.
- Start with a lighter weight: Start with a weight that you can lift with good form, and gradually increase the weight as you get stronger.
- Breathe correctly: Inhale as you lower the weight and exhale as you pull the weight up.
- Engage your core: Keep your core engaged throughout the exercise to stabilize your spine.
The Takeaway: A Powerful Back Building Duo
Both the Pendlay row and the upright row are excellent exercises for building a strong and muscular back. The Pendlay row is a more advanced exercise that targets the lats more effectively, while the upright row is a versatile exercise that targets the traps, posterior deltoids, and biceps. Ultimately, the best exercise for you depends on your individual goals and fitness level. By understanding the differences between these two exercises, you can choose the one that is right for your needs and start building a powerful back!
Answers to Your Most Common Questions
Q: Can I do both the Pendlay row and the upright row in the same workout?
A: Yes, you can do both exercises in the same workout. However, it is important to prioritize the exercise that aligns best with your training goals. If you are focusing on building a thick, wide back, the Pendlay row should be prioritized. If you are focusing on overall shoulder and upper back strength, the upright row can be incorporated as well.
Q: What are some alternatives to the Pendlay row and the upright row?
A: There are many other exercises that can target the back muscles, such as:
- Bent-over row
- Seated cable row
- T-bar row
- Pull-ups
Q: How often should I perform these exercises?
A: It is recommended to perform back exercises 2-3 times per week, allowing for adequate rest and recovery between workouts.
Q: What are some common mistakes to avoid when performing these exercises?
A: Some common mistakes to avoid include:
- Rounding the back: This can put stress on your spine and increase the risk of injury.
- Using too much weight: If you are unable to lift the weight with proper form, you are risking injury.
- Not engaging your core: This can lead to instability and poor form.
- Not controlling the weight: Ensure that you are lowering the weight slowly and in a controlled manner.
By understanding the mechanics, benefits, and potential risks of each exercise, you can make an informed decision and choose the best option for your back training.
