Seal Row vs Pendlay Row: Which is the Ultimate Back Exercise for You?

Are you looking to build a powerful back and improve your pulling strength? If so, you’ve probably come across the seal row and the Pendlay row. Both are excellent exercises for targeting your lats, rhomboids, and traps, but they have subtle differences that can make one a better choice for you than the other. In this blog post, we’ll break down the seal row vs Pendlay row, comparing their mechanics, benefits, and drawbacks to help you decide which is the right fit for your fitness goals.

Understanding the Mechanics of Each Row

Seal Row

The seal row is a variation of the barbell row performed with a slightly wider grip than the traditional barbell row. The key difference lies in the starting position, where you position your body with your knees bent and your torso almost parallel to the floor, resembling a seal’s posture. This unique setup allows for a greater range of motion and a more focused stretch on the lats.

Pendlay Row

The Pendlay row is named after renowned powerlifter and coach, Glenn Pendlay. It emphasizes a controlled, explosive pull from a dead stop, placing a greater emphasis on building strength and power. The starting position involves holding the barbell with a slightly wider than shoulder-width grip, with your feet shoulder-width apart and your back straight. You then lower the barbell to the floor, allowing it to touch briefly before initiating the pull.

Benefits of the Seal Row

• Increased Range of Motion: The seal row’s unique starting position allows for a greater range of motion, stretching the lats more effectively. This can lead to improved flexibility and a better mind-muscle connection.
• Enhanced Lat Activation: The extended stretch at the bottom of the movement emphasizes the lats, promoting greater muscle activation and growth.
• Improved Shoulder Mobility: The seal row’s focus on shoulder mobility can help improve your overall shoulder health and prevent injuries.
• Reduced Lower Back Strain: The angled position of the seal row can reduce strain on the lower back, making it a safer option for individuals with back issues.

Benefits of the Pendlay Row

• Increased Strength and Power: The Pendlay row’s emphasis on explosive lifting from a dead stop promotes strength and power development.
• Improved Grip Strength: The dead stop at the bottom of the movement forces you to engage your grip muscles more effectively, contributing to overall grip strength.
• Enhanced Core Stability: The Pendlay row requires a strong core to maintain proper form, leading to improved core stability and overall body control.
• Versatile Exercise: The Pendlay row can be performed with a variety of barbells, dumbbells, and even resistance bands, making it a versatile exercise for different training styles.

Drawbacks of the Seal Row

• Limited Weight Capacity: The seal row’s unique starting position can limit the amount of weight you can lift, making it less suitable for building extreme strength.
• Potential for Lower Back Strain: While the seal row generally reduces lower back strain, it can still be a potential issue if proper form is not maintained.
• Less Versatile: The seal row requires a specific setup and may not be as adaptable to different training environments as other row variations.

Drawbacks of the Pendlay Row

• Potential for Lower Back Injury: The dead stop at the bottom of the movement can put a significant strain on the lower back if proper form is not maintained.
• Limited Range of Motion: The Pendlay row’s shorter range of motion may not be as effective for stretching the lats as other row variations.
• Increased Risk of Injury: The explosive nature of the Pendlay row can increase the risk of injury if proper technique is not followed.

Choosing the Right Row for You

Ultimately, the best row for you depends on your individual goals, experience level, and physical limitations.

• For beginners or those with back issues, the seal row is a safer option due to its reduced strain on the lower back.
• For those seeking to build strength and power, the Pendlay row is a more effective choice.
• For individuals who prioritize lat activation and range of motion, the seal row is a better option.

Mastering the Seal Row and Pendlay Row

Here are some tips for performing both rows correctly:

Seal Row

1. Start with your feet hip-width apart and your knees bent, with your torso almost parallel to the floor.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Pull the barbell towards your chest, keeping your back straight and core engaged.
4. Lower the barbell slowly back to the starting position.

Pendlay Row

1. Stand with your feet shoulder-width apart and your back straight.
2. Grip the barbell with an overhand grip, slightly wider than shoulder-width.
3. Bend your knees slightly and lower the barbell to the floor, allowing it to touch briefly.
4. Explosively pull the barbell towards your chest, keeping your back straight and core engaged.
5. Slowly lower the barbell back to the floor, allowing it to touch before initiating the next rep.

Looking Beyond the Row: A Holistic Approach to Back Development

While the seal row and Pendlay row are excellent exercises for building a strong back, it’s crucial to remember that they are just two pieces of the puzzle. A well-rounded back training program should include a variety of exercises that target different muscle groups and movement patterns.

Consider incorporating other back exercises like:

• Bent-over rows: Target the lats, rhomboids, and traps.
• Pull-ups: A classic exercise for building upper body strength and muscle mass.
• Face pulls: Focus on shoulder health and improve external rotation.
• Lat pulldowns: A versatile exercise that can be adjusted for different levels of strength.

The Takeaway: A Symphony of Back Strength

The seal row and Pendlay row offer distinct advantages and disadvantages. The seal row shines with its increased range of motion and lat activation, while the Pendlay row excels in building strength and power. By understanding the nuances of each exercise and choosing the one that aligns with your goals, you can effectively sculpt a powerful and functional back. Remember, consistency, proper form, and a well-rounded training plan are key to achieving optimal results.

Questions We Hear a Lot

Q: Can I switch between the seal row and Pendlay row in my workouts?

A: Absolutely! You can incorporate both exercises into your routine, alternating them to target different aspects of back development.

Q: Is it necessary to use a barbell for both rows?

A: While both rows are typically performed with a barbell, you can also use dumbbells, resistance bands, or even a cable machine for variations.

Q: What is the optimal set and rep range for these rows?

A: The ideal set and rep range depends on your training goals. For strength development, aim for 3-5 sets of 3-8 reps. For hypertrophy (muscle growth), aim for 3-4 sets of 8-12 reps.

Q: Should I use a spotter for the Pendlay row?

A: It’s always recommended to have a spotter when lifting heavy weights, especially with exercises like the Pendlay row that involve lifting from a dead stop.

Q: How do I ensure proper form during both rows?

A: Focus on maintaining a straight back, engaging your core, and keeping your shoulders pulled down and back throughout the movement. If you’re unsure about your form, seek guidance from a qualified personal trainer.