TETSUBarbell Pendlay Row vs Bodyweight Standing Row
The Barbell Pendlay Row and the Bodyweight Standing Row both train the upper back as their primary muscle. The Barbell Pendlay Row uses a barbell while the Bodyweight Standing Row is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Pendlay Row | Bodyweight Standing Row | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and shoulders |
| 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 Row — first steps
- Stand with your feet shoulder-width apart and knees slightly bent.
- Grasp a bar or handles with an overhand grip, palms facing down.
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 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 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 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 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 Row work the same muscles?
The primary muscle is the same: the upper back. Supporting muscles differ slightly — biceps and forearms for the Barbell Pendlay Row versus biceps and shoulders for the Bodyweight Standing Row.
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.