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Instructions
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Hinge at the hips with a flat back until your torso is parallel to the floor.
- Let the dumbbells hang at arm's length directly under your shoulders.
- Pull the dumbbells explosively toward your lower chest or upper abdomen.
- Pause briefly at the top, squeezing your shoulder blades together.
- Lower the dumbbells under control back to the starting position.
- Repeat for the desired number of reps.
Technical Tips
- Keep your spine neutral and avoid rounding your back.
- Use a full range of motion to engage the lats and rhomboids effectively.
- Do not jerk the weight; maintain strict control throughout the lift.
- Retract the scapula at the top of the movement for maximum contraction.
Breathing Tips
- Inhale as you lower the dumbbells to the starting position.
- Exhale as you pull the dumbbells toward your torso.
Medical restrictions
- Lower back injuries
- Herniated discs
- Shoulder impingement
- Recent abdominal surgery
What muscles does the Dumbbell Pendlay Row work the most?
The Dumbbell Pendlay Row primarily targets the back muscles, especially the lats and rhomboids, while also engaging the biceps, forearms, and lower back for support.
Is the Dumbbell Pendlay Row good for posture?
Yes, the Dumbbell Pendlay Row strengthens the upper back and scapular stabilizers, which helps improve posture and reduce the risk of rounded shoulders.
How is the Dumbbell Pendlay Row different from a regular row?
Unlike a traditional bent-over row, the Dumbbell Pendlay Row starts from a dead stop on the floor each rep, enforcing stricter form and greater back activation.
Can beginners do the Dumbbell Pendlay Row?
While it’s more suited for intermediate lifters, beginners with proper hip-hinge form and core strength can perform the Dumbbell Pendlay Row safely using light weights.
Is the Dumbbell Pendlay Row safe for the lower back?
When performed with correct form and a neutral spine, the Dumbbell Pendlay Row is safe and can actually help strengthen the lower back and core.
Description
The Dumbbell Pendlay Row is a powerful compound exercise designed to build upper and mid-back strength, with added engagement of the biceps and posterior chain. Unlike traditional bent-over rows, this movement emphasizes strict form and a dead-stop at the bottom of each rep, which minimizes momentum and maximizes muscular activation. By using dumbbells instead of a barbell, this variation allows for a greater range of motion and individual arm engagement, helping to correct muscular imbalances and improve joint stability. Ideal for athletes and lifters seeking to improve posture, pulling power, and overall upper-body development, the Dumbbell Pendlay Row is especially effective for targeting the lats, rhomboids, and rear deltoids. This exercise is frequently used in strength and conditioning programs, CrossFit routines, and bodybuilding workouts. It is suitable for intermediate trainees with a solid foundation in hip-hinge mechanics and core stability. Integrating this exercise into your routine promotes symmetrical development and reinforces core engagement, making it a valuable addition to both performance and aesthetic-focused training goals.