Pendlay Row vs Yates Row

Pendlay vs Yates: The 45-Degree Difference That Changes Everything

The debate over Pendlay row vs Yates row comes down to one critical detail: the Pendlay row demands a strict torso parallel to the floor (a 90-degree angle) for explosive power, while the Yates row uses a more upright 45-degree angle that lets you lift 15-20% more weight. If you've been doing "barbell rows" and feeling more strain in your lower back than growth in your lats, it's because you're likely doing a sloppy hybrid of both. You're trying to use Yates-level weight with Pendlay-style form, and it's killing your progress.

Let's be direct. The Pendlay row is an explosive, power-focused lift. Each rep starts from a dead stop on the floor. This builds raw starting strength and targets your upper back, traps, and rhomboids. It's a tool for building a thick, powerful yoke.

The Yates row, named after 6-time Mr. Olympia Dorian Yates, is a bodybuilding-focused mass builder. The bar never touches the floor, keeping constant tension on the muscles. The more upright posture and shorter range of motion allow you to overload the lats with heavier weight, creating width and density.

Choosing between them isn't about which is “better”-it’s about choosing the right tool for the job. One builds explosive power from the ground up; the other builds sheer mass with constant tension. Understanding this distinction is the first step to finally building the back you want.

Why One Row Builds Thickness and the Other Builds Power

You see people in the gym heaving weight on barbell rows with rounded backs, wondering why their back isn't growing. It's because they don't understand the mechanics. The difference in torso angle between the Pendlay and Yates row completely changes which muscles do the work and how they are stimulated.

The Pendlay Row: A Tool for Explosive Strength

With your torso perfectly parallel to the floor, the Pendlay row forces a longer range of motion. You have to pull the bar further to reach your chest. This path naturally emphasizes the muscles of the upper back: the rhomboids, rear delts, and middle/lower trapezius. Because each rep starts from a dead stop on the floor, you cannot use momentum. You are forced to generate 100% of the power for every single rep. This is why it’s a favorite for powerlifters-it directly improves the starting strength for a heavy deadlift. The trade-off is that you will lift less weight, maybe only 185 pounds compared to 225 on a Yates row, but every pound is moved with pure, honest strength.

The Yates Row: A Tool for Maximum Mass

By positioning your torso at a 45-degree angle, you shorten the range of motion. The bar path is now directed more towards your hips, which is the primary function of the latissimus dorsi (lats). This angle allows you to maintain an arched lower back more easily and handle significantly more weight. Because the weight never touches the floor, your lats are under constant tension throughout the entire set, a key driver for hypertrophy (muscle growth). This is why bodybuilders favor it. You're sacrificing strictness and range of motion for two things: more weight and more time-under-tension. It's less about raw power and all about stimulating muscle fibers to grow.

The number one mistake is treating them as interchangeable. Trying to lift Yates-level heavy with a Pendlay's flat-back form invites a lower back injury. And doing Pendlays with sloppy, bouncing reps negates the entire purpose of the exercise.

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The 4-Step Execution Guide for a Perfect Rep (For Both Rows)

Stop guessing. A perfect rep isn't about just pulling weight from point A to B. It's about precision. Follow this checklist for both rows to ensure the tension goes to your back, not your ego or your lower spine. We'll use a starting weight of 135 pounds as an example.

Step 1: The Setup (Stance and Grip)

Your foundation determines the success of the lift. Get this wrong, and the rest of the movement is compromised.

• Pendlay Row: Stand with your feet at hip-width, with the middle of your foot directly under the barbell. Hinge at your hips and grab the bar with an overhand grip, slightly wider than your shoulders. Your shins should be nearly vertical.
• Yates Row: The stance is identical. The grip can be overhand (pronated) to emphasize the upper lats and traps, or underhand (supinated) to bring in more lower lat and bicep. For most people, the overhand grip is the better starting point.

Step 2: The Starting Position (The Critical Torso Angle)

This is the single most important difference. Do not mix them up.

• Pendlay Row: Your torso must be parallel to the floor. Your back should be flat like a table. Your hips should be high, similar to a stiff-leg deadlift position. Your gaze should be neutral, looking at the floor a few feet in front of you.
• Yates Row: Hinge at your hips until your torso is at roughly a 45-degree angle. You will be significantly more upright than in a Pendlay. Keep your chest up and your back flat. Your knees will have a slight bend.

Step 3: The Pull (The Bar Path)

The destination of the bar dictates which part of your back gets hit the hardest.

• Pendlay Row: From the dead stop on the floor, explode upwards. Drive your elbows up and back, pulling the bar powerfully to your lower chest or upper abdomen. Think of trying to pull the bar *through* your body. The movement is aggressive and fast.
• Yates Row: From the hanging position just below your knees, pull the bar towards your belly button or upper waist. Focus on squeezing your shoulder blades together at the top of the movement. The pull is controlled, not explosive.

Step 4: The Return (Constant Tension vs. Dead Stop)

How you lower the weight is just as important as how you lift it.

• Pendlay Row: Control the bar back down, but let it settle completely on the floor. Take a split second to reset your flat back position, and then initiate the next explosive rep. Each rep is its own single.
• Yates Row: Lower the bar under control, but only until your arms are nearly straight. Do NOT let the weight touch the floor. Immediately reverse the motion and begin the next rep, maintaining constant tension on your lats throughout the set.

How Your Back Will Look in 8 Weeks: Programming Pendlay vs. Yates

Theory is useless without application. Here is exactly how to integrate these lifts into your program to see measurable results in the next 8 weeks. Stop doing random back exercises and start training with a purpose.

This is for you if: You're an intermediate lifter whose back development has stalled and you want to add either size or strength.

This is not for you if: You've never lifted before. Master the basic dumbbell row and lat pulldown for 3-6 months first.

Scenario 1: Your Goal is Maximum Strength and Power

• The Tool: Pendlay Row
• The Plan: Make the Pendlay row your primary horizontal pulling movement for the next 8 weeks. Perform it once per week, ideally on a strength-focused day (like an Upper Body Strength day or after deadlifts).
• Programming: Work in the 4-6 rep range for 4 heavy sets. Start with a weight you can lift with perfect form for 6 reps. Over the next 8 weeks, your goal is to add 5 pounds to the bar every 1-2 weeks. A 185-pound lifter might start at 155 lbs for 4x6 and aim to hit 185 lbs for 4x4 by the end of the cycle.
• Expected Result: A 10-15% increase in your Pendlay row strength and a noticeably thicker, denser-looking upper back and traps.

Scenario 2: Your Goal is Maximum Muscle Size (Hypertrophy)

• The Tool: Yates Row
• The Plan: Use the Yates row as your primary mass-building row. Perform it on your back day, after a vertical pull like pull-ups or lat pulldowns.
• Programming: Work in the 8-12 rep range for 3-4 sets. The goal here is metabolic stress and muscle damage, not one-rep max strength. Focus on the squeeze at the top and a controlled negative. A lifter who can Pendlay 155 lbs for 6 reps can likely Yates row 185 lbs for 8-10 reps.
• Expected Result: Your lats will feel fuller and you'll see more width from the front and back. The constant tension will create a significant pump and drive hypertrophy.

Can you do both? Yes, but not in the same workout. A great approach is to use them in an undulating program. Use the Pendlay row for a heavy strength day (e.g., 5x5) early in the week, and the Yates row for a higher-volume hypertrophy day (e.g., 3x10) later in the week. This gives you the best of both worlds: strength progression and metabolic stress for growth.

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Frequently Asked Questions

What About the Supinated (Underhand) Yates Row?

The underhand grip Yates row shifts the emphasis more to the lower lats and heavily involves the biceps. It's a great variation for building the coveted “V-taper,” but your biceps may fatigue before your back does. Use it as an accessory lift, not your primary strength builder.

Is the Pendlay Row Bad for Your Lower Back?

When done correctly, the Pendlay row is one of the safest barbell rows. The dead stop on the floor gives your lower back a moment to de-load between each rep, unlike other rows that require constant spinal stabilization. The danger only appears when you let your lower back round to initiate the lift.

Can I Use Lifting Straps?

Yes, and you should when your grip becomes the limiting factor. If your forearms give out on rep 6 but your back could have done 10, you just did a forearm exercise. Use straps on your heaviest sets to ensure your back muscles are the ones that fail first.

Which Row Is Better for Beginners?

The Pendlay row. It is self-correcting. You cannot cheat it easily. It forces you to learn how to create a flat, stable back and generate force from a dead stop. Start with just the 45-pound barbell and master the form before adding any weight.