# Pendlay Row

A barbell row from the floor targeting the upper back, lats, and traps. Builds starting strength and strict pulling power for lifters and field athletes.

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

## Muscles worked

- Upper back: 9/10
- Lats: 8/10
- Traps: 7/10
- Biceps: 5/10
- Lower back: 4/10

## How to do the Pendlay Row

1. Stand with your feet hip-width apart, barbell positioned over the middle of your foot.
2. Push your hips back and lower your torso, keeping your knees slightly bent.
3. Grip the bar just outside your shoulders, arms straight, palms facing down.
4. Pull the bar up towards your chest, driving your elbows back, then lower it to the floor.

### Full technique — 8 steps

1. Stand with feet about hip-width apart and position the barbell over the middle of your foot.
2. Hinge forward until your torso is nearly parallel to the floor with knees slightly bent.
3. Grip the bar just outside shoulder width with an overhand grip and straight arms.
4. Tighten your stomach, set your back hard, and keep your head in line with your spine.
5. Pull the bar explosively from the floor into your lower chest or upper abdomen.
6. Drive your elbows back while keeping your torso angle fixed and hips from rising.
7. Return the bar to the floor under control and let it settle completely.
8. Tighten your stomach and reset your back position before starting the next rep from a full stop.

## Common mistakes

- Turning it into a cheat row
- Standing up during the pull
- Bouncing reps off the floor
- Bar drifting away from body
- Jerking with a rounded back

## Form cues

- Every rep from full stop
- Torso nearly parallel to floor
- Pull to lower chest
- Keep hips from rising
- Drive elbows behind you

## How much to do

- **Strength** (best fit): 4–5 sets of 3–6 reps · rest 2 min 30 s · 1–2 reps in reserve · lower 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 1 s, lift 2 s, pause 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.

- **Dumbbells**: [Bilateral Dumbbell Row](https://seto.fit/exercises/dumbbell-bilateral-row/), [Overhand Grip Dumbbell Bent Over Row](https://seto.fit/exercises/overhand-grip-dumbbell-bent-over-row/)
- **Kettlebell**: [Kettlebell Row](https://seto.fit/exercises/kettlebell-row/)
- **No equipment**: [Inverted Row](https://seto.fit/exercises/inverted-row/), [Bench Elbow Lift](https://seto.fit/exercises/bench-elbow-lift/)
- **Resistance bands**: [Chest Supported Resistance Band Row](https://seto.fit/exercises/chest-supported-resistance-band-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: [Seated Cable Row (Close Overhand Grip)](https://seto.fit/exercises/seated-cable-row-close-overhand-grip/) — Beginner
- Easier: [Suspension Trainer Row](https://seto.fit/exercises/suspension-trainer-row/) — 50% of bodyweight
- **This exercise: Pendlay Row — Intermediate**

## Quick answers

### What muscles does the Pendlay Row work?

Primary: Upper back 9/10, Lats 8/10. Also works: Biceps 5/10, Traps 7/10, Lower back 4/10.

### Which joints does the Pendlay Row load?

Lower back: high, 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 Pendlay Row in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 11 min with rest.

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

Strength: 4–5 sets of 3–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve.

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

Dumbbells: Bilateral Dumbbell Row, Overhand Grip Dumbbell Bent Over Row. Kettlebell: Kettlebell Row. No equipment: Inverted Row, Bench Elbow Lift. Resistance bands: Chest Supported Resistance Band Row.

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

Suspension Trainer Row (50% of bodyweight), Seated Cable Row (Close Overhand Grip) (Beginner).

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/