Primary
Back
Secondary
Biceps, Rear deltoids, Core
Equipment
Barbell
Difficulty
Intermediate
Type
Pull
See how Pendlay Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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 an upper-body pulling movement like the Pendlay Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Rising up during row.
On an upper-body pulling movement like the Pendlay Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Rounding back which increases risk of spinal injury.
Changing your back position during the Pendlay Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 4-5 sets of 5 reps. Rest 90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Pendlay Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.
Our library labels Pendlay Row as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Pendlay Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Pendlay Row is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.