How to Do the Pendlay Row
The Pendlay row is a strict barbell row where each rep starts from the floor with your back parallel to the ground. It builds powerful lats and upper back and teaches explosive pulling without momentum from your hips.
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Muscles worked
Primary
- Lats
Secondary
- Biceps
- Lower Back
How to do the Pendlay Row
- 1
Stand with the bar over your midfoot and your feet about hip to shoulder width.
- 2
Hinge until your torso is roughly parallel to the floor, with a flat back.
- 3
Grip the bar a bit wider than shoulder width and brace your core.
- 4
Pull the bar explosively to your lower chest or upper abs.
- 5
Squeeze your shoulder blades together at the top.
- 6
Lower the bar back to the floor under control.
- 7
Reset your back position before each rep.
Form cues to remember
- Flat back, torso parallel to floor
- Drive your elbows toward the ceiling
- Bar touches down every rep
- Reset and brace each rep
Pendlay Row video tutorial
Common mistakes
Standing up with the rep
Keep your torso level and let your arms and back do the pull.
Rounding the back
Lower the weight and brace to keep a neutral spine.
Hitching with the hips
Pause on the floor between reps and keep the hips still.
Bouncing the bar off the floor
Land it lightly and reset before pulling again.
Sets and reps
| Strength | 4–5 sets of 4–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps, 90–120 sec rest |
The flat-back hinge puts load on your lower back, so keep the weight at a level where you can brace and hold your position. Skip it if hinging bothers your back.
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Pendlay Row FAQ
What is the difference between a Pendlay row and a bent-over row?
In a Pendlay row the bar returns to the floor each rep and your torso is parallel, which makes it stricter and more explosive. A standard bent-over row keeps the bar off the floor.
Why do Pendlay rows start from the floor?
Resetting each rep removes the stretch reflex and the back's constant tension, so you generate force from a dead stop. It also gives your lower back a small break between reps.
How heavy should a Pendlay row be?
Choose a weight that you can pull quickly to the lower chest with a flat back. If your torso rises or the bar swings, drop the weight.
