Pendlay Row.

How to do it.

1. Step 01

   Stand over a barbell with your feet hip-width apart, shins close to the bar.

2. Step 02

   Hinge at your hips, keeping your back flat and parallel to the floor.

3. Step 03

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width.

4. Step 04

   Explosively pull the barbell off the floor towards your sternum, squeezing your shoulder blades.

5. Step 05

   Lower the barbell completely back to the floor after each repetition.

6. Step 06

   Reset your form for each rep, ensuring a flat back and full stop.

Pro cues.

• Maintain a strict flat back position throughout the entire lift.

• Focus on pulling with your back muscles, not just your arms.

• Allow the bar to come to a complete stop on the floor between reps.

Questions, answered.

What is the Pendlay Row?

Explosive compound back exercise targeting the lats and rhomboids, with secondary rear deltoid, biceps, and lower back engagement.

What muscles does the Pendlay Row work?

The Pendlay Row primarily works your lats and rhomboids. It also recruits your rear delts, biceps and lower back as secondary movers.

What equipment do I need for the Pendlay Row?

You need a barbell to perform the Pendlay Row.

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

A typical prescription for the Pendlay Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Pendlay Row good for beginners?

The Pendlay Row is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.