# Alternating Dumbbell Pendlay Row

A bent-over row in which each dumbbell starts and ends every rep resting on the floor, one arm at a time while the other hand holds its dumbbell on the floor. It trains the lats and upper back with a full stop between reps.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-alternating-pendlay-row/video/male.mp4
- HTML: https://seto.fit/exercises/alternating-dumbbell-pendlay-row/

## Muscles worked

- Lats: 9/10
- Upper back: 8/10
- Rhomboids: 6/10
- Rear delts: 5/10
- Biceps: 5/10
- Traps: 4/10
- Forearms: 4/10

## How to do the Alternating Dumbbell Pendlay Row

1. Hinge forward, a dumbbell on the floor under each hand.
2. Row one dumbbell toward your hip, elbow up and back.
3. Return it to the floor to a full stop.
4. Row the other arm, keeping your torso angle fixed.

### Full technique — 7 steps

1. Stand with feet about hip width apart and place a dumbbell on the floor in front of each foot.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Grip both dumbbells with your arms straight and the weights resting on the floor.
4. Row one dumbbell toward your hip by driving your elbow up and back while the other stays on the floor.
5. Lower the dumbbell back to the floor and let it come to a full stop.
6. Row the other dumbbell the same way, keeping your torso angle fixed.
7. Keep alternating arms without standing up between reps.

## Common mistakes

- Standing up during each rep
- Twisting the torso to finish reps
- Bouncing the dumbbell off the floor
- Shrugging instead of rowing
- Rounding through the lower back

## Form cues

- Pull toward your hip
- Keep torso angle fixed
- Stay hinged throughout
- Keep chest square
- Start each rep dead still

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 2 s, pause 1 s, lift explosively
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Suspension Trainer Bent Knee Row](https://seto.fit/exercises/suspension-trainer-bent-knee-row/), [Feet Elevated Suspension Trainer Row](https://seto.fit/exercises/feet-elevated-suspension-trainer-row/)
- **Cable machine**: [Floor Seated Cable Row](https://seto.fit/exercises/floor-seated-cable-row/), [Cable Bent Over Row](https://seto.fit/exercises/cable-bent-over-row/)
- **Kettlebell**: [Kettlebell Gorilla Row](https://seto.fit/exercises/kettlebell-gorilla-row/), [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **Barbell**: [Single Arm Landmine Row](https://seto.fit/exercises/single-arm-landmine-row/), [Chest Supported Barbell Row](https://seto.fit/exercises/chest-supported-barbell-row/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Chest Supported Dumbbell Underhand Row](https://seto.fit/exercises/chest-supported-dumbbell-underhand-row/) — Beginner
- Easier: [Single Arm Dumbbell Row](https://seto.fit/exercises/dumbbell-single-arm-row/) — Beginner
- **This exercise: Alternating Dumbbell Pendlay Row — Intermediate**
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the Alternating Dumbbell Pendlay Row work?

Primary: Lats 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Rear delts 5/10, Biceps 5/10, Traps 4/10.

### Which joints does the Alternating Dumbbell Pendlay Row load?

Lower back: moderate, Hip: low, Shoulder: low, Elbow: low. Lower back — lighter options: Single Arm Dumbbell Row, Seated Cable Row (Close Grip), Single Arm Cable Row.

### When should I do the Alternating Dumbbell Pendlay Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.

### How many sets and reps of the Alternating Dumbbell Pendlay Row?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Alternating Dumbbell Pendlay Row?

Suspension trainer: Suspension Trainer Bent Knee Row, Feet Elevated Suspension Trainer Row. Cable machine: Floor Seated Cable Row, Cable Bent Over Row. Kettlebell: Kettlebell Gorilla Row, Kettlebell Row. Barbell: Single Arm Landmine Row, Chest Supported Barbell Row.

### What is an easier version of the Alternating Dumbbell Pendlay Row?

Single Arm Dumbbell Row (Beginner), Chest Supported Dumbbell Underhand Row (Beginner).

### What is a harder version of the Alternating Dumbbell Pendlay Row?

Barbell Bent Over Row (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/