Pendlay Row: How-to, Tips & More
The Pendlay Row is a intermediate compound exercise for your upper back. You do it with barbell. It is a good fit when your goal is strength.
Besides the upper back, it also works your lats, biceps and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Lats
Secondary
Biceps
Secondary
Lower back
Secondary
How to do the Pendlay Row
- Set up with the bar on the floor and your torso close to level with the floor.
- Grip the bar a little wider than your shoulders.
- Row it explosively to your lower chest.
- Lower it back to the floor and reset each rep.
Pendlay Row tips
- Each rep starts from a dead stop on the floor.
Sets and reps
Most lifters do well with 3 to 6 reps per set, and 3 to 6 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Barbell
Type
Compound
Pendlay Row alternatives
More upper back exercises
Band Pull Apart
Resistance band
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Pendlay Row work?
The Pendlay Row mainly works your upper back, with help from your lats, biceps and lower back.
How many sets and reps should I do?
A good starting point is 3 to 6 reps per set, and many lifters get the best results between 3 to 6 reps. Use a weight that leaves one or two reps in reserve.
Is the Pendlay Row good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Pendlay Row?
You need barbell.
Add Pendlay Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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