How to do the Alternating Dumbbell Pendlay Row
- Hinge forward, a dumbbell on the floor under each hand.
- Row one dumbbell toward your hip, elbow up and back.
- Return it to the floor to a full stop.
- Row the other arm, keeping your torso angle fixed.
Full technique — 7 steps
- Stand with feet about hip width apart and place a dumbbell on the floor in front of each foot.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Grip both dumbbells with your arms straight and the weights resting on the floor.
- Row one dumbbell toward your hip by driving your elbow up and back while the other stays on the floor.
- Lower the dumbbell back to the floor and let it come to a full stop.
- Row the other dumbbell the same way, keeping your torso angle fixed.
- 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
Compared with similar variants
| Alternating Dumbbell Pendlay Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Beginner |
| Technique to learn | moderate | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Lower back | moderate | high | low | — |
| Hip | low | low | — | — |
| Equipment | Dumbbells | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Suspension trainer
Cable machine
- Floor Seated Cable Row Easier
- Cable Bent Over Row Easier
Kettlebell
- Kettlebell Gorilla Row Easier
- Kettlebell Row Easier
Barbell
- Single Arm Landmine Row Easier
- Chest Supported Barbell Row Easier
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
- Easier Single Arm Dumbbell Row
- This exercise Alternating Dumbbell Pendlay Row
- Harder Barbell Bent Over Row
Too hard for now? Start with the Single Arm Dumbbell Row.
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).
