Pendlay Row

Anton YefanovUpdated September 6, 2026

The Pendlay row differs from a standard bent over row in one way that changes everything: the bar returns to the floor and comes to a complete dead stop between reps. You hinge until the torso is close to parallel, take a double overhand grip with the bar over your shins, then pull explosively to the belly button while retracting the shoulder blades. Every rep therefore starts from zero momentum, which is why it is programmed for pulling power rather than time under tension. The lats and mid back drive the pull while the erectors, biceps and rear delts support it.

How to do the Pendlay Row

Set a loaded barbell on the floor directly in front of your shins.
Bend forward at the hips until your back is almost level above the bar.
Take a double overhand grip just outside your knees.
Brace your abdominals and set your shoulder blades before pulling.
Pull the bar explosively to your belly button, driving your elbows back.
Return the bar to the floor, let it settle, then start the next rep.

Muscles worked

Primary:: Back and Traps
Secondary:: Biceps, Shoulders, and Core

Why train it

Every rep starts from a dead stop, so no momentum carries over.
Trains explosive pulling strength for the lats and mid back.
Reinforces the hinge position under repeated heavy loading.

Common mistakes

Bouncing the bar off the floor, which removes the dead stop the exercise is built around.
Raising the torso as the bar comes up, so the hips finish the lift instead of the back.
Rounding the lower back on the reset, which loads the lumbar spine at the worst moment.
Pulling slowly, which turns a power exercise into an ordinary heavy row.

Frequently asked questions

Pendlay row vs bent-over row: what is the difference?

The Pendlay row starts every rep with the bar resting on the floor, and your back stays flat and parallel to the floor. The barbell bent-over row keeps the bar in the air the whole set and is usually done more upright. The Pendlay row is more explosive and puts less constant load on the lower back.

Is the Pendlay row bad for your lower back?

Not when your back stays flat. Each rep starts from the floor, so your lower back gets a short break between reps. The flat torso position still needs strong hamstrings and good hip mobility. If you cannot keep your back flat, raise the bar on blocks or use a more upright row.

How heavy should Pendlay rows be?

Heavy enough for 5 to 8 explosive reps where the bar touches your lower chest each time. Pendlay rows are meant to be powerful, so use a weight you can pull fast. If your torso starts rising to help, the weight is too heavy.

Do Pendlay rows help your deadlift?

They help by building the upper back and lats that keep the bar close during a deadlift. The flat-back position also trains your back to hold its shape. They are not a direct replacement for deadlifting, but they are a useful extra.

What muscles does the Pendlay Row work?

The Pendlay Row trains the back and traps as the main targets. Expect the biceps, shoulders, and core to take some of the load as well.

What equipment do I need for the Pendlay Row?

The Pendlay Row needs a barbell. Nothing beyond that is required to run the movement the way it is described above.

Is the Pendlay Row suitable for beginners?

With some training behind you. The Pendlay Row is rated intermediate, which means the setup matters as much as the effort. It is a reasonable first month goal rather than a first session one, and the alternatives below are the easier way in.

Can I do the Pendlay Row at home?

Yes, if you own a barbell. That is the whole requirement, and it is the reason this one travels well between a home setup and a gym floor.

How many sets and reps of the Pendlay Row should I do?

Three to five sets of 6 to 12 reps. Pulling responds well to a full stretch at the top, so pick a load you can control all the way out rather than one you have to heave.

What are good alternatives to the Pendlay Row?

Smith Machine Bent-Over Row, Chest-Supported Dumbbell Row, and Inverted Row train the same primary muscles as the Pendlay Row. Pick whichever one suits the equipment in front of you.