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Pendlay Row

A strict barbell row that starts from the floor each rep with the torso near parallel. Builds explosive pulling strength through the whole back.

Muscle activation

  • Lats30%
  • Rhomboids20%
  • Traps15%
  • Rear delts10%
  • Lower back10%
  • Biceps10%
  • Hamstrings5%

Approximate share of work; varies with grip, stance and tempo.

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Step by step

  1. 1. Start position

    Stand with the bar over mid-foot, feet hip width.

  2. 2. Mid-rep

    Keep the torso angle still as the bar rises.

  3. 3. End of the movement

    Lower the bar back to the floor under control.

  4. 4. Common mistake

    Torso rising with each rep

Ways to do it

Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

How to do it

Setup

  1. 1Stand with the bar over mid-foot, feet hip width.
  2. 2Hinge until your torso is nearly parallel to the floor, knees bent, back flat.
  3. 3Grip just outside shoulder width and brace hard.

Execution

  1. 1Pull the bar explosively from the floor to your lower chest or upper stomach.
  2. 2Keep the torso angle still as the bar rises.
  3. 3Lower the bar back to the floor under control.
  4. 4Let it settle fully, reset your brace, then pull the next rep.

Breathing

Breathe in and brace with the bar on the floor, breathe out after each rep before resetting.

Tempo

2-1-X-0 (eccentric-pause-concentric-pause; X = explosive)

Muscles worked

Primary

Lats, Rhomboids

Secondary

Traps, Rear delts, Lower back, Biceps, Hamstrings

Key form cues

  • Back flat like a table
  • Rip it to the chest
  • Torso stays put
  • Reset every rep

Common mistakes

  • Torso rising with each rep

    Keep the chest down and lighten the load until the angle stays fixed.

  • Rounding the lower back to reach the bar

    Bend the knees more and push the hips back to keep a flat spine.

  • Bouncing the bar off the floor

    Let it come to a dead stop before each pull.

Range of motion

From a dead stop on the floor to the bar touching the lower chest or upper stomach.

Variations

  • Easier

    Barbell row (bent-over, continuous)

  • Harder

    Deficit Pendlay row

  • At home

    Bent-over band row

  • Machine / cable

    Chest-supported T-bar row

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