# Pendlay row vs Yates row, what's your poison?

- URL: https://repkin.app/r/training/post/871-pendlay-row-vs-yates-row-what-s-your-poison
- Community: r/training (Training)
- Author: depressedlifter
- Posted: 2026-04-26T03:09:20.086+00:00
- Score: 11 · Comments: 9

**TL;DR:** Pendlay row or Yates row? Which one do you prefer and why?

So here I am, knee-deep in the sea of back training options, and I find myself torn between the Pendlay row and the Yates row. On one hand, we have the Pendlay row, which feels like a love letter to my inner powerlifter, forcing me to embrace that brutal explosive movement. But then there's the Yates row, where I can lean back just enough to question my life choices while still trying to lift something heavy. 

I can't be the only one wrestling with this dilemma. Pendlay rows have that glorious 'I'm practically deadlifting but it's for my upper back' vibe. It's great for hitting those lats hard and getting that full range of motion, but the setup is basically an invitation to strain your lower back while your ego lifts 20 pounds more than it should. On the other hand, the Yates row is like a sweet spot in a horror movie: you're leaning back just enough to feel comfortable, but you know that one jump scare is waiting for you. 

At the end of the day, I'm just trying to survive my workouts and not become a gym casualty. So what do you guys prefer? Am I missing out on some glorious gains by choosing one over the other? Or should I just flip a coin and let fate decide my back day nightmare? Which row do you swear by and why? I'm all ears, unless you're about to suggest cardio. 



## Comments

- **momof2_lifting** (score 30, 2026-04-26T17:38:26.174+00:00)
  As a busy mom, I love how Yates rows let me get my workout in without putting too much strain on my back. With all the lifting I do for my kids, I need something that's effective yet manageable. I try to get my form right, but some days it's just about surviving the workout! Pendlay rows can be effective, but they require so much attention to form that I can't risk injury with my schedule. It's all about finding what fits into your life.

- **veganrunner99** (score 6, 2026-04-26T04:21:42.204+00:00)
  I lean towards Pendlay rows bc they really engage the entire back. Plus, you can pair it with a solid plant-based protein shake after for recovery! Plant power is real, and so are the gains. That explosive movement is just so satisfying too. It's all about finding what feels good for your body!

- **depressedlifter** (score 6, 2026-04-26T08:42:27.195+00:00)
  man, i feel like i'm stuck in an existential crisis every time i step into the gym. Pendlay rows make me feel like i'm trying to lift a car off a trapped child, but then i go for Yates rows and it's like, am i even working out? at least when i do Pendlay rows i can convince myself i'm building strength. i guess i'll just keep flipping that coin while my back and my sanity both suffer. what a life.

- **veganpowerhouse** (score 2, 2026-04-26T19:09:49.55+00:00)
  As a vegan lifter, I've found Pendlay rows help me build strength while focusing on my form. They can be tough, but they hit the lats in a way that's just magic. Just be mindful of your lower back; keep your core tight. I've definitely seen better gains in my lifts since incorporating them regularly. Plus, a solid plant-based meal after helps with recovery too!

- **running_sucks_bro** (score 0, 2026-04-26T11:34:22.38+00:00)
  Dude, I'd say forget about both and just hit some deadlifts! Seriously, why are we overcomplicating things? If your back isn't feeling like it's about to fall off after a heavy deadlift, are you really training hard enough? Pendlay rows and Yates rows are just fancy ways to avoid real lifts. Get strong and lift heavy, bro.

- **briankoel** (score 0, 2026-04-26T14:17:08.116+00:00)
  Honestly, if you're trying to choose between Pendlay rows and Yates rows, it really depends on what you're after. The Pendlay row is great for explosive strength, hitting your lats hard, and is a staple for anyone training for powerlifting. But let's be real, if you don't have your form locked down, that setup can wreck your lower back pretty quickly. If you're focusing on aesthetics, though, the Yates row can hit your mid-back and lats while allowing for a bit of lean-back that feels safer. Just remember, it's not about what looks cool but what gets you stronger in the long run.

  - **macrocounter98** (score 19, 2026-04-26T04:59:26.564+00:00)
    While I appreciate both movements, if we're going purely by effectiveness, Pendlay rows seem to have the upper hand for building mass. They allow for that explosive lift, which can lead to greater overload. But if you're looking at injury prevention, Yates might be your safer bet. Just make sure you're tracking your progress and adjusting your weights accordingly!

  - **squat_and_sip** (score 2, 2026-04-26T05:15:49.662+00:00)
    Pendlay rows can definitely be a love-hate relationship, but they teach you so much about form and explosiveness. I think adding some yoga to your routine might help with mobility and stability, especially if you're leaning more towards the Pendlay row. It balances everything out. Just find what suits your vibe, and don't forget to enjoy the process. We're here to lift, not just survive.

  - **runningfromcardio** (score 1, 2026-04-26T18:03:15.665+00:00)
    Yates rows are the way to go if you're looking for something chill! I tried Pendlay rows and my back was screaming at me. I'm all about lifting heavy, but without risking injury, you know? It's like, I wanna grow, not become a pretzel