Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
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The Pendlay row resets on the floor between every rep, eliminating momentum and forcing explosive pulling from a dead stop. Your back stays parallel to the floor while you row to your lower chest. Named after weightlifting coach Glenn Pendlay, this variation builds starting strength and power.
When to use it
Use for explosive pulling for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Every rep starts from a dead stop on the floor. No bouncing, no touch-and-go. Your back stays flat and parallel to the ground—if you are rising up, the weight is too heavy. Pull explosively to your sternum.
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We slot it into the right day with sets, reps, and progression you can follow.
Set up like a deadlift with wide grip.
Keep back parallel to floor.
Explosively row bar to lower chest.
Lower bar to floor between reps.
Reset position each rep.
Keep back flat throughout.
Dead stop each rep for optimal results.
More explosive than bent-over row.
Great for power development.
Back stays parallel to floor.
Use Pendlay rows when you want power and explosiveness in your pulling. Place early in your back workout when fresh. Lower reps work best since each rep requires maximum force from a dead stop.
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.
Intermediate to advanced for optimal results.
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.
MySetPlan places Pendlay Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
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Pendlay Row
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Frequently Asked Questions About the Pendlay Row
The Pendlay Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Pendlay Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Erector spinae.
The Pendlay Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Pendlay Row, the recommended approach depends on your goals. 4-5 sets of 5 reps. Rest 90s. For strength, use 3-5 reps. For muscle growth, perform 6-8 reps. For endurance, complete 8-10 reps.
The Pendlay Row typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Pendlay Row include: Barbell Row, T-Bar Row. These exercises target similar muscle groups as the Pendlay Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.