Pendlay Row
Back
Weight & Reps
Barbell
The Pendlay row is a strict barbell row variation where the bar returns to the floor between each rep. This eliminates momentum and builds explosive pulling power through the back.
How to Do Pendlay Row
- Set up with your torso parallel to the floor — more horizontal than a standard barbell row
- Let the bar rest completely on the floor between each rep (dead stop)
- Pull explosively from the floor to your lower chest in one powerful motion
- Lower the bar back to the floor under control — each rep starts from a dead stop
Form Cues
- Set up with your torso parallel to the floor — more horizontal than a standard barbell row
- Let the bar rest completely on the floor between each rep (dead stop)
- Pull explosively from the floor to your lower chest in one powerful motion
- Lower the bar back to the floor under control — each rep starts from a dead stop
Common Mistakes to Avoid
- Raising your torso during the pull instead of staying parallel to the floor
- Touch-and-go reps instead of a complete dead stop on the floor
- Using too wide a grip, which limits the range of motion and back engagement
Muscles Worked
Primary
Latissimus Dorsi
Rhomboids
Trapezius (Middle)
Secondary
Biceps Brachii
Rear Deltoid
Erector Spinae
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Pendlay row work?
The Pendlay row targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary engagement from the biceps, rear deltoids, and erector spinae. The dead stop makes each rep more demanding on these muscles.
How much should a beginner Pendlay row?
Beginners typically Pendlay row about 65-95 lbs (30-43 kg). You'll likely lift less than your standard barbell row since the strict form and dead stop eliminate momentum.
Pendlay row vs barbell row — which is better?
Pendlay rows are stricter and build more explosive power from a dead stop, while standard barbell rows allow heavier loads with controlled momentum. Pendlay rows are better for building strict pulling strength; barbell rows are better for overall back mass.
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