TETSUBarbell Pendlay Row vs Inverted Row Bent Knees
The Barbell Pendlay Row and the Inverted Row Bent Knees both train the upper back as their primary muscle. The Barbell Pendlay Row uses a barbell while the Inverted Row Bent Knees are bodyweight-based (a bar, rings or a station). Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Pendlay Row | Inverted Row Bent Knees | |
|---|---|---|
| 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 | 6 |
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.
Inverted Row Bent Knees — first steps
- Set up a bar at waist height and lie underneath it.
- Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
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 Inverted Row Bent Knees need only a sturdy bar, rings or a station and scale 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 Inverted Row Bent Knees?
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 Inverted Row Bent Knees need only a sturdy bar, rings or a station and scale 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 Inverted Row Bent Knees 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 Inverted Row Bent Knees 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.