Pendlay Row
- Pro
- Advanced
- Gym
The Pendlay row loads a barbell from the floor with your torso bent nearly parallel to the ground, resetting the bar down after every rep instead of holding it hanging. Pulling from a dead stop trains the upper back, lats and biceps without help from your legs or hips. Advanced lifters use it in the gym for weight and reps to build a strict, explosive pull.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Set the bar on the floor and hinge over it with a flat back.
- Grip outside your knees, torso near parallel to the floor.
- Pull the bar explosively to your lower chest.
- Return the bar to the floor and reset each rep.
Form cues
- Keep your torso angle fixed through the whole set.
- Pull with your elbows, not your hands.
- Squeeze your shoulder blades together at the top.
Common mistakes
- Torso rises as the bar gets heavy. Lock your hip angle before you pull.
- Bar swings instead of stopping on the floor. Let the bar come to a complete rest each rep.
- Pull turns into a slow drag. Snap the bar up fast off the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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