Pendlay Row
Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Pendlay Row is a solid intermediate-level pulling movement in the compound category. Use for explosive pulling for optimal results.
Everything You Need to Know About the Pendlay Row
The Pendlay Row is a intermediate difficulty exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for explosive pulling for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Pendlay Row
Primary
Secondary
Stabilizers
Pendlay Row form guide
- 1
Set up like a deadlift with wide grip.
- 2
Keep back parallel to floor.
- 3
Explosively row bar to lower chest.
- 4
Lower bar to floor between reps.
- 5
Reset position each rep.
- 6
Keep back flat throughout.
What are the best tips for the Pendlay Row?
Dead stop each rep for optimal results.
More explosive than bent-over row.
Great for power development.
Back stays parallel to floor.
What are common Pendlay Row mistakes to avoid?
Not resetting on floor.
On pulling movements like the Pendlay Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rising up during row.
On pulling movements like the Pendlay Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Rounding back which increases risk of spinal injury.
A compromised back position during the Pendlay Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Pendlay Row right for you?
Intermediate to advanced for optimal results.
How to Program the Pendlay Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-5 sets of 5 reps. Rest 90s.
What are good alternatives to the Pendlay Row?
Other Variations
- Strict Pendlay Row
- Deficit Pendlay Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pendlay Row — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Reset each rep.
- Keep back flat.