What To Know
- The inverted row is a bodyweight exercise performed with your body suspended from a bar, typically using gymnastic rings or TRX straps.
- The Pendlay row has a more limited range of motion due to the dead stop at the bottom of the lift.
- The Pendlay row requires a barbell and weights, while inverted rows can be performed with minimal equipment like a pull-up bar, rings, or TRX straps.
The quest for a strong, sculpted back is a common goal for many fitness enthusiasts. Two exercises that often come up in this pursuit are the Pendlay row and the inverted row. While both target similar muscle groups, their execution and benefits differ significantly. This article will dive deep into the Pendlay row vs inverted row, analyzing their mechanics, pros and cons, and ultimately helping you determine which one is right for you.
Understanding the Pendlay Row
The Pendlay row, named after renowned powerlifting coach Glenn Pendlay, is a barbell row variation performed with a slightly different technique than traditional barbell rows. Here’s a breakdown:
Execution:
1. Setup: Stand with feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width.
2. Hinge: Bend at the hips, keeping your back straight, until the barbell nearly touches the floor. Your knees should be slightly bent.
3. Pull: Pull the barbell up towards your waist, keeping your elbows close to your body. Pause briefly at the top of the movement, squeezing your back muscles.
4. Lower: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
Benefits:
- Increased back strength: The Pendlay row emphasizes a powerful pull, targeting the latissimus dorsi, traps, rhomboids, and posterior deltoids.
- Improved grip strength: The dead stop at the bottom of the movement requires a strong grip.
- Enhanced core stability: Maintaining a straight back throughout the lift engages your core muscles.
- Versatility: Can be done with various barbells, dumbbells, and resistance bands.
Drawbacks:
- Requires proper technique: Incorrect form can lead to back injuries.
- May not be suitable for beginners: Requires a good level of strength and mobility.
- Limited range of motion: The dead stop at the bottom limits the range of motion compared to other row variations.
Deciphering the Inverted Row
The inverted row is a bodyweight exercise performed with your body suspended from a bar, typically using gymnastic rings or TRX straps.
Execution:
1. Setup: Grab a bar with an overhand grip, slightly wider than shoulder-width. Hang from the bar with your arms fully extended and your body straight.
2. Pull: Pull your chest towards the bar, keeping your body straight and core engaged. Pause briefly at the top of the movement.
3. Lower: Slowly lower your body back to the starting position, maintaining control throughout the movement.
Benefits:
- Accessible: Requires minimal equipment and can be done anywhere.
- Progressive overload: Adjust the angle of your body to increase or decrease the difficulty.
- Full range of motion: Allows for a greater range of motion than the Pendlay row.
- Improved grip strength: Engages the forearms and grip muscles.
Drawbacks:
- Limited weight: Bodyweight makes it challenging to increase resistance.
- May not be suitable for everyone: Requires a certain level of upper body strength and flexibility.
- Can be difficult to isolate back muscles: Involves significant shoulder and arm engagement.
Pendlay Row vs Inverted Row: A Detailed Comparison
Now that we’ve explored the individual exercises, let’s compare them side-by-side:
Muscle activation: Both exercises primarily target the latissimus dorsi, rhomboids, and traps. However, the Pendlay row tends to emphasize the lower back muscles more due to the hinging motion. Inverted rows, on the other hand, engage the biceps and forearms more significantly due to the pulling motion.
Difficulty: The Pendlay row is generally considered more challenging due to the heavier weight involved. Inverted rows can be adjusted to different difficulty levels by changing the angle of your body, making them more accessible for beginners.
Range of motion: Inverted rows offer a larger range of motion, allowing for a greater stretch of the latissimus dorsi. The Pendlay row has a more limited range of motion due to the dead stop at the bottom of the lift.
Equipment: The Pendlay row requires a barbell and weights, while inverted rows can be performed with minimal equipment like a pull-up bar, rings, or TRX straps.
Safety: Both exercises require proper technique to avoid injury. However, the Pendlay row carries a higher risk of back injury if not performed correctly.
Choosing the Right Exercise for You
The best exercise for you depends on your individual goals, fitness level, and access to equipment. Here’s a guide to help you decide:
- For building maximum back strength: The Pendlay row is a superior choice due to its ability to handle heavier weights.
- For beginners: The inverted row is a more accessible option, allowing you to gradually increase the difficulty.
- For improving grip strength: Both exercises engage the grip muscles, but inverted rows may offer a slightly greater challenge.
- For versatility: The inverted row can be performed almost anywhere, while the Pendlay row requires access to a barbell.
Beyond the Basics: Variations and Progressions
Both exercises offer a range of variations and progressions to challenge you as you progress.
Pendlay Row Variations:
- Dumbbell Row: Use dumbbells instead of a barbell for a more controlled movement.
- Bent-Over Row: Similar to the Pendlay row, but with a slightly different setup and grip.
- T-Bar Row: Use a T-bar machine for a more stable and controlled movement.
Inverted Row Variations:
- Assisted Inverted Row: Use a resistance band to assist with the movement.
- Scapular Pull-up: Focus on retracting your shoulder blades, emphasizing the upper back muscles.
- Archer Row: Perform the inverted row with one arm at a time, increasing the challenge.
The Power of Combining Both Exercises
While choosing between the Pendlay row and inverted row can be helpful, combining both exercises in your routine can provide the best of both worlds. You can use the Pendlay row for heavier lifting and muscle building, while the inverted row can be used for bodyweight training and improving your range of motion.
The Final Verdict: A Holistic Approach
Ultimately, the best exercise for you is the one that you enjoy doing and that fits into your overall training program. Both the Pendlay row and inverted row offer unique benefits and can contribute to a strong, well-rounded back. Experiment with both exercises, find what works best for you, and embrace the journey toward a stronger, more powerful you.
Questions We Hear a Lot
Q: Can I do both the Pendlay row and inverted row in the same workout?
A: Yes, you can definitely include both exercises in the same workout. You can alternate between them to maximize your back training.
Q: How many reps and sets should I do for each exercise?
A: The ideal number of reps and sets will depend on your fitness level and goals. For beginners, start with 3 sets of 8-12 reps for each exercise. As you get stronger, you can increase the reps, sets, or weight.
Q: What are some common mistakes to avoid when doing these exercises?
A: For Pendlay rows, avoid rounding your back and using momentum to lift the weight. For inverted rows, avoid swinging your legs and keeping your body straight.
Q: What are some alternative exercises for building back strength?
A: Other great back exercises include pull-ups, lat pulldowns, face pulls, and deadlifts.
