TETSUBarbell Pendlay Row vs Bodyweight Standing Close-Grip One Arm Row
The Barbell Pendlay Row and the Bodyweight Standing Close-Grip One Arm Row both train the upper back as their primary muscle. The Barbell Pendlay Row uses a barbell while the Bodyweight Standing Close-Grip One Arm Row is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Pendlay Row | Bodyweight Standing Close-Grip One Arm Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Pendlay Row — first steps
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
Bodyweight Standing Close-Grip One Arm Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
- Bend forward at the hips, keeping your back straight and your core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Pendlay Row lets you load the heaviest weights and progress in small, steady jumps. The Bodyweight Standing Close-Grip One Arm Row needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the upper back adapting.
Full form guides
Common questions
Is the Barbell Pendlay Row better than the Bodyweight Standing Close-Grip One Arm Row?
Neither is universally better — both train the upper back as the primary mover. The Barbell Pendlay Row lets you load the heaviest weights and progress in small, steady jumps, while the Bodyweight Standing Close-Grip One Arm Row needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Pendlay Row and the Bodyweight Standing Close-Grip One Arm Row in the same program?
Yes, but usually not in the same session — they overlap heavily on the upper back. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Pendlay Row and the Bodyweight Standing Close-Grip One Arm Row work the same muscles?
Yes — the primary muscle is the same (upper back) and both rely on the same supporting muscles: biceps and forearms.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.