Pendlay Row

Also known as: barbell pendlay row, pendlay barbell row, pendlay rows

Secondary muscles
Biceps, Forearms
Body part
Back
Laterality
Bilateral (both sides together)
Category
Strength

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Every rep starts dead on the floor with your torso parallel to the ground - no stretch reflex, no slow eccentric to lean on - so the Pendlay row trains explosive pulling strength in a way the constant-tension Barbell Row does not. Keep sets heavy and short, around 3-6 reps; once fatigue lifts your torso off parallel, the movement loses its point.

How to do the Pendlay Row

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Bend forward at the hips, keeping your back straight and your chest up.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Primary

Upper Back · Back

The rhomboids and mid traps squeeze the shoulder blades together at the end of each rep, which is where you should feel the strongest contraction.

Secondary

  • Biceps — The biceps bend the elbow on every row but should never be the muscle that fails first.
  • Forearms — Grip and forearm endurance often limit heavy rows, so use straps or a thicker grip if the hands give out before the back.

Common mistakes

  • Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
  • Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
  • Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
  • Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.

Variations and alternatives

Similar exercises

Without barbell

Easier and harder

Frequently asked questions

What muscles does the Pendlay Row work?

The Pendlay Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.

Is the Pendlay Row good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Pendlay Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

What can I do instead of the Pendlay Row?

If you cannot do the Pendlay Row, try the Smith Machine Inverted Row, the Inverted Pull-Up or the Suspension Inverted Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Pendlay Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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