Build Muscle Fast: The Surprising Winner in the Pendlay Row vs Seal Row Debate

The Pendlay row and the Seal row are two popular rowing exercises that target the back muscles, particularly the lats, rhomboids, and traps. While both exercises share similarities, they also have distinct characteristics that make them suitable for different goals and training styles. This article will delve into the intricacies of each exercise, comparing and contrasting their mechanics, benefits, and drawbacks to help you determine which one aligns best with your fitness aspirations.

Understanding the Pendlay Row

The Pendlay row is a barbell rowing variation named after renowned powerlifter and coach Glenn Pendlay. It emphasizes strict form and controlled movement, requiring the lifter to pause at the bottom of the movement before initiating the pull.
Mechanics:
1. Starting Position: Stand with feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width. The barbell should be positioned in front of you, with your hips slightly higher than your knees.
2. Lowering: Hinge at the hips, keeping your back straight and core engaged. Lower the barbell towards the floor until it touches the ground. Allow your shoulders to round slightly, but maintain a neutral spine.
3. Pulling: Drive through your heels and pull the barbell upwards towards your hips. Keep your elbows tucked in close to your body and maintain a tight grip.
4. Pause: Pause briefly at the top of the movement, squeezing your back muscles.
5. Lowering: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
Benefits:

• Increased Muscle Activation: The Pendlay row promotes greater muscle activation in the back, especially the lats and rhomboids, due to the paused position at the bottom.
• Enhanced Strength: The strict form and controlled movement contribute to building significant strength in the back and pulling muscles.
• Improved Posture: Regular Pendlay rows can help strengthen the muscles responsible for maintaining good posture, reducing the risk of back pain and injuries.
• Versatility: The exercise can be performed with various weights and grip variations to cater to different fitness levels.

Drawbacks:

• Technical Demands: Proper form is crucial to avoid injury. The paused position at the bottom can be challenging for beginners.
• Limited Range of Motion: The movement is limited by the barbell’s contact with the floor, which restricts the full range of motion.

Unveiling the Seal Row

The Seal row, named after its inventor, renowned strength coach Dan John, is a variation of the bent-over row that emphasizes a more explosive and powerful movement. It involves pulling the barbell from a suspended position, allowing for a greater range of motion and a more dynamic pull.
Mechanics:
1. Starting Position: Stand with feet shoulder-width apart, holding a barbell with an overhand grip slightly wider than shoulder-width. The barbell should be suspended from a rack or other suitable support, with the weight hanging below your waist.
2. Hinging: Hinge at the hips, keeping your back straight and core engaged. Lower your torso until your body forms a roughly 45-degree angle with the floor.
3. Pulling: Initiate the pull by driving through your heels and pulling the barbell upwards towards your hips. Keep your elbows tucked in close to your body and maintain a tight grip.
4. Full Extension: Continue pulling until the barbell reaches your hips, fully extending your arms.
5. Lowering: Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
Benefits:

• Increased Power: The explosive nature of the Seal row promotes increased power development in the back and pulling muscles.
• Greater Range of Motion: The suspended position allows for a greater range of motion, leading to greater muscle activation.
• Improved Flexibility: The exercise can help improve flexibility in the hips and hamstrings.
• Enhanced Coordination: The dynamic movement requires good coordination and balance.

Drawbacks:

• Higher Risk of Injury: The explosive nature of the exercise can increase the risk of injury if proper form is not maintained.
• Requires Equipment: The Seal row requires specialized equipment, such as a rack or suspension system, which may not be readily available.

Pendlay Row vs Seal Row: A Head-to-Head Comparison

Feature	Pendlay Row	Seal Row
—	—	—
Movement Type	Strict and Controlled	Explosive and Dynamic
Range of Motion	Limited	Greater
Muscle Activation	High	High
Strength Development	High	Moderate
Power Development	Moderate	High
Posture Improvement	High	Moderate
Risk of Injury	Low	Moderate
Equipment Requirements	Minimal	Specialized

Choosing the Right Row for You

The choice between the Pendlay row and the Seal row ultimately depends on your individual fitness goals and preferences.
Pendlay Row:

• Ideal for: Beginners, individuals prioritizing strength development, and those with limited access to specialized equipment.
• Focus: Building strength, improving posture, and minimizing risk of injury.

Seal Row:

• Ideal for: Experienced lifters, individuals seeking to enhance power and explosiveness, and those with access to suspension systems.
• Focus: Increasing power, improving flexibility, and challenging coordination.

Beyond the Basics: Variations and Progressions

Both the Pendlay row and the Seal row can be modified and progressed to cater to different fitness levels and goals.
Pendlay Row Variations:

• Dumbbell Pendlay Row: A more accessible variation using dumbbells instead of a barbell.
• Single-Arm Pendlay Row: Focuses on isolating one side of the body and improving unilateral strength.
• Neutral Grip Pendlay Row: Reduces stress on the wrists by using a neutral grip.

Seal Row Variations:

• Banded Seal Row: Increases resistance and challenges the muscles throughout the range of motion.
• Single-Arm Seal Row: Focuses on isolating one side of the body and improving unilateral power.
• Kettlebell Seal Row: Offers a unique challenge with the dynamic nature of the kettlebell.

The Final Verdict: Embracing Your Strength Journey

Both the Pendlay row and the Seal row are valuable exercises for building a strong and functional back. The best choice for you depends on your individual needs, goals, and preferences. Experiment with both exercises, explore variations, and find what works best for your strength journey.

Questions You May Have

1. Can I use the Pendlay row for building muscle mass?
Yes, the Pendlay row can be effective for building muscle mass, particularly in the back. The strict form and paused position at the bottom promote greater muscle activation and time under tension, which are crucial for muscle hypertrophy.
2. Is the Seal row safe for beginners?
The Seal row can be challenging for beginners due to its explosive nature and potential for injury. It’s recommended to start with lighter weights and focus on mastering proper form before progressing to heavier loads.
3. Can I perform both the Pendlay row and the Seal row in the same workout?
Yes, you can incorporate both exercises into your routine, but it’s important to consider the intensity and volume of each exercise. You might want to alternate between them or use them on different training days to prevent overtraining.
4. What are some other back exercises I can try?
Other effective back exercises include:

• Pull-ups: A compound exercise that targets the lats, biceps, and forearms.
• Bent-over Rows: A versatile exercise that can be performed with various equipment and grip variations.
• Lat Pulldowns: A machine-based exercise that provides a controlled and safe way to target the lats.

5. How often should I train my back?
It’s generally recommended to train your back 2-3 times per week, allowing for adequate rest and recovery between sessions.