# Dumbbell Pendlay Row

A bent-over row with two dumbbells, where every rep starts from the floor. Trains the lats and upper back, and builds strict pulling strength without body momentum.

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

1. Hinge forward with a dumbbell on the floor in front of each foot.
2. Grip both dumbbells, palms facing each other, arms straight.
3. Pull the dumbbells toward your lower ribs, driving your elbows back.
4. Lower them to the floor and let them settle before the next rep.

### Full technique — 8 steps

1. Stand with feet about hip-width apart and a dumbbell on the floor in front of each foot.
2. Hinge at the hips until your torso is nearly parallel to the floor with knees bent.
3. Grip the dumbbells with palms facing each other and arms straight.
4. Tighten your stomach, keep your back flat, and keep your head in line with your spine.
5. Pull both dumbbells from the floor toward your lower ribs by driving your elbows back.
6. Keep your torso angle fixed and your hips from rising as you row.
7. Return the dumbbells to the floor under control and let them settle completely.
8. Reset your back position before starting the next rep from a full stop.

## Common mistakes

- Standing up during the pull
- Bouncing reps off the floor
- Jerking the weights with momentum
- Rounding through the lower back
- Shrugging shoulders during the pull

## Form cues

- Every rep from full stop
- Torso nearly parallel to floor
- Row toward lower ribs
- Keep hips from rising
- Drive elbows behind you

## How much to do

- **Strength** (good fit): 4–5 sets of 5–6 reps · rest 2 min 30 s · 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: Dumbbell Pendlay Row — Intermediate**
- Harder: [Barbell Bent Over Row](https://seto.fit/exercises/barbell-bent-over-row/) — Intermediate

## Quick answers

### What muscles does the 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 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 Dumbbell Pendlay Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

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

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 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 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 Dumbbell Pendlay Row?

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

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

Barbell Bent Over Row (Intermediate).

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

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