Strength Training · Bodybuilding · Powerlifting · Olympic Weightlifting
Pendlay Row
The Pendlay row is a barbell row that starts from the floor on every rep. It trains your upper back and lats while your trunk holds a near-horizontal position.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Stand with your feet about hip-width apart beneath the bar, with the bar over your midfoot.
- Hinge at your hips with slightly bent knees until your torso is nearly parallel to the floor.
- Grip the bar just outside your legs with your palms facing backward.
- Pull the bar toward your lower chest without changing your torso angle.
- Lower the bar under control to the floor.
- Let the plates settle completely before starting another rep.
Form cues
- Brace your belly before each pull
- Keep your neck in line
- Drive your elbows toward the ceiling
Common mistakes
- Heaving with your hipsReduce the weight until you can pull without using leg drive to launch the bar.
- Rounding your lower backRaise the bar on stable blocks if reaching the floor prevents you from maintaining your natural back position.
- Curling your wristsKeep your wrists straight so your hands act as hooks rather than bending the bar toward you.
Safety
The unsupported forward lean places substantial demand on your lower back, especially as fatigue builds. Excessive weight or a sudden yank can strain your back or shoulders.
- Practice with light warm-up sets before adding working weight.
- Use a level, clear lifting surface so the bar cannot roll between reps.
- End the set when you can no longer control the lowering phase.
If the bent-over position causes back pain or you have an existing back injury, choose a chest-supported row or seek advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Bumper Plate (optional)
- Weight Plate (optional)
- Weightlifting Platform (optional)
Sets and reps
- Sets
- 3
- Target
- 6–10 reps
- Rest
- 2 min
Choose a weight that leaves about two clean reps in reserve.