Videos
Instructions
- Stand with feet shoulder-width apart and barbell on the floor.
- Hinge at the hips with a flat back and grip the barbell slightly wider than shoulder width.
- Keep your torso parallel to the ground and your core braced.
- Pull the barbell explosively toward your lower chest, keeping elbows close to the body.
- Lower the barbell under control back to the floor, resetting each rep.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Do not jerk the bar; control both lifting and lowering phases.
- Engage your core to avoid lower back strain.
- Pull with your back muscles, not just your arms.
Breathing Tips
- Inhale before pulling the barbell.
- Exhale forcefully as you row the barbell to your torso.
- Inhale again as you lower the barbell to the floor.
Medical restrictions
- Avoid if you have lower back injuries.
- Not recommended for individuals with herniated discs.
- Consult a professional if you experience shoulder impingement.
- Avoid heavy loads if suffering from core instability.
Description
The Barbell Pendlay Row is a powerful compound exercise designed to build strength and thickness in the back while improving pulling mechanics and explosiveness. Unlike the traditional bent-over row, each repetition of the Pendlay Row starts from a dead stop on the floor, ensuring strict form and eliminating momentum. This creates a more explosive pull and emphasizes muscle recruitment from the lats, rhomboids, and traps, while also engaging the biceps, forearms, and core for stabilization. This exercise is highly valued for athletes, powerlifters, and bodybuilders seeking to increase pulling strength and transfer power to lifts such as the deadlift and Olympic lifts. Because the barbell begins on the ground each time, the Pendlay Row enforces proper hip hinge mechanics and helps lifters develop a strong, stable posture under load. It also minimizes the risk of cheating by preventing excessive torso movement, making it one of the most effective strict rowing variations. Incorporating the Barbell Pendlay Row into a training program can improve upper body pulling strength, enhance posture, and contribute to overall back development. Its explosive nature makes it an ideal choice for those aiming to increase athletic performance, power output, and functional strength. As a result, the Pendlay Row remains a staple exercise in strength and conditioning routines worldwide.
What muscles do Pendlay Rows work?
Pendlay Rows primarily target the back muscles, including the lats, rhomboids, and traps, while also engaging the biceps, forearms, and core for stabilization.
Is the Pendlay Row better than the Bent Over Row?
The Pendlay Row emphasizes strict form and explosiveness by starting each rep from the floor, while the Bent Over Row allows more continuous tension. Both are effective but serve different training goals.
Should I use heavy weight for Pendlay Rows?
Yes, Pendlay Rows are best performed with moderate to heavy weight, but always prioritize maintaining a flat back and controlled form to prevent injury.
Are Pendlay Rows good for beginners?
Pendlay Rows are generally recommended for intermediate lifters due to the need for solid hip hinge mechanics and core stability. Beginners may start with bent-over rows before progressing.
How many reps should I do for Pendlay Rows?
For strength development, aim for 4 to 6 reps with heavier loads. For hypertrophy, use 8 to 12 reps with moderate weight, ensuring proper form on each repetition.