How to do the Pendlay Row
- Stand with your feet hip-width apart, barbell positioned over the middle of your foot.
- Push your hips back and lower your torso, keeping your knees slightly bent.
- Grip the bar just outside your shoulders, arms straight, palms facing down.
- Pull the bar up towards your chest, driving your elbows back, then lower it to the floor.
Full technique — 8 steps
- Stand with feet about hip-width apart and position the barbell over the middle of your foot.
- Hinge forward until your torso is nearly parallel to the floor with knees slightly bent.
- Grip the bar just outside shoulder width with an overhand grip and straight arms.
- Tighten your stomach, set your back hard, and keep your head in line with your spine.
- Pull the bar explosively from the floor into your lower chest or upper abdomen.
- Drive your elbows back while keeping your torso angle fixed and hips from rising.
- Return the bar to the floor under control and let it settle completely.
- 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
Compared with similar variants
| 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 | high | high | moderate | moderate |
| Lower back | high | high | low | — |
| Hip | low | low | — | — |
| Equipment | Barbell | 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.
Dumbbells
- Bilateral Dumbbell Row Easier
- Overhand Grip Dumbbell Bent Over Row Easier
Kettlebell
- Kettlebell Row Easier
No equipment
- Inverted Row Easier
- Bench Elbow Lift Easier
Resistance bands
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)
- Easier Suspension Trainer Row
- This exercise Pendlay Row
Too hard for now? Start with the Suspension Trainer Row.
In ready-made workouts
- Upper-body push-pull workout45 min · Gym
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).
