Pendlay Row
The Pendlay Row is a powerful horizontal pulling exercise that targets the muscles of the back, enhancing strength and hypertrophy. It is particularly effective for improving posture and building a strong foundation for other lifts.
Muscles Worked
How to Perform
- 1Stand with your feet shoulder-width apart and grip a barbell on the floor with a pronated grip.
- 2Bend at the hips and knees to lower your torso until it is parallel to the floor.
- 3Lift the barbell off the ground by driving your elbows back, keeping the bar close to your body.
- 4Pull the barbell to your lower ribcage while maintaining a flat back.
- 5Pause briefly at the top of the movement, squeezing your shoulder blades together.
- 6Lower the barbell back to the floor with control while keeping your back straight.
- 7Reset your position before performing the next repetition.
Form Cues
- ✓Keep your back straight and core engaged throughout the movement.
- ✓Avoid using momentum; focus on controlled movements.
- ✓Ensure the barbell is pulled to your lower ribcage, not higher.
Common Mistakes
Rounding the back
Maintain a neutral spine by engaging your core and hinging at the hips.
Using too much weight
Start with a lighter weight to master the form before progressing.
Pulling the bar too high
Aim to pull the bar to your lower ribcage for optimal engagement.
Not resetting between reps
Always return the bar to the floor and reset your position for each rep.
Programming Tips
Sets & Reps
Aim for 4-6 sets of 4-6 repetitions for strength development.
Rest Period
Rest for 120 seconds between sets to allow for recovery.
When to Use
Incorporate this exercise into your back training routine or upper body strength sessions.
Progression
Gradually increase the weight as your form and strength improve.
Variations
Bent-Over Dumbbell Row
Use dumbbells instead of a barbell for a unilateral approach.
T-Bar Row
Utilize a T-bar row machine for a different angle of resistance.
Single-Arm Dumbbell Row
Perform rows one arm at a time for improved focus on each side.
Inverted Row
Use a barbell set at waist height to perform rows with your body weight.
Alternatives
Similar muscle engagement with a slightly different form.
Provides constant tension and is easier on the lower back.
Targets the upper back and lats, offering a different pulling angle.
Allows for a greater range of motion and unilateral training.
FAQs
Is Pendlay Row good for beginners?
It is best suited for advanced lifters; beginners should master basic rows first.
What muscles does Pendlay Row work?
It primarily targets the back, with secondary focus on the biceps and rear deltoids.
Can Pendlay Row improve my bench press?
Yes, it strengthens the upper back, which supports better bench press stability.
How do I know if I'm using the right weight?
Choose a weight that allows you to maintain form for the entire set without straining.
How often should I do Pendlay Rows?
Include them 1-2 times per week in your strength training routine.
Related Exercises
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