TETSUBarbell Pendlay Row vs Elbow Lift Reverse Push-Up
The Barbell Pendlay Row and the Elbow Lift Reverse Push-Up both train the upper back as their primary muscle. The Barbell Pendlay Row uses a barbell while the Elbow Lift Reverse Push-Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Pendlay Row | Elbow Lift Reverse Push-Up | |
|---|---|---|
| Primary muscle | upper back | upper back |
| Body part | back | back |
| Supporting muscles | biceps and forearms | triceps and shoulders |
| 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.
Elbow Lift Reverse Push-Up — first steps
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
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 Elbow Lift Reverse Push-Up 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 Elbow Lift Reverse Push-Up?
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 Elbow Lift Reverse Push-Up 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 Elbow Lift Reverse Push-Up 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 Elbow Lift Reverse Push-Up 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 triceps and shoulders for the Elbow Lift Reverse Push-Up.
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.