TETSUBarbell Pendlay Row vs Bodyweight Standing One Arm Row
The Barbell Pendlay Row and the Bodyweight Standing One Arm Row both train the upper back as their primary muscle. The Barbell Pendlay Row uses a barbell while the Bodyweight Standing 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 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 | 7 |
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 One Arm Row — first steps
- Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
- 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 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 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 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 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 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.