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Pendlay Row

Free Weights / Expert
  • Lats
  • Shoulders
  • Forearms
  • Middle Back
  • Lower Back
2 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Pendlay Row - Learn Proper Pendlay Row Form

  1. Step 1: Place the weighted barbell at your feet.
  2. Step 2: Bend over at the waist so that your back is parallel with the floor.
  3. Step 3: Grab the barbell 6-8 inches wider then shoulder width apart.
  4. Step 4: Keeping your back straight pull the barbell up to your sternum and squeeze your shoulder blades together at the top.
  5. Step 5: Lower the weight all the way down to the floor. This completes one repetition.

Pendlay Row Variations and Pendlay Row Alternatives

  1. Variation 1: Bent-Over Row
  2. Variation 2: Dumbbell Bent-Over Row

Pendlay Row Tips

  1. Tip 1: Focus on form before going for heavier weight.
  2. Tip 2: Control the weight as you lower it back down to the floor, don't just drop it.

Pendlay Row Records and Pendlay Row Statistics from Site Users

Pendlay Row - Similar Exercises

ExercisePrimary MuscleDifficulty
Default LatsIntermediate
Default LatsIntermediate
Wt thumbnail finder LatsIntermediate
Default LatsExpert
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Pendlay Row Workout Programs (Workout Plans that use the Pendlay Row)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
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Pendlay Row Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Forearms blue Middleback blue Lowerback blue Lats orange

Pendlay Row Equipment


Pendlay Row Training Details

The pendlay row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, forearms, middle back, and lower back.

The only pendlay row equipment that you really need is the following: barbell. There are however many different pendlay row variations that you can try out that may require different types of pendlay row equipment or maye even require no equipment at all.

Learning proper pendlay row form is easy with the step by step pendlay row instructions, pendlay row tips, and the instructional pendlay row technique video on this page. The pendlay row is a pull exercise for those with a expert level of physical fitness and exercise experience. Watch the pendlay row video, learn how to do the pendlay row, and then be sure and browse through the pendlay row workouts on our workout plans page!

Pendlay Row Sports

Pendlay Row Force Type: Pull
Pendlay Row Mechanics Type: Compound
Pendlay Row Other Names: pendlay rows
2 Reviews
  • JoelJonathan
    over 2 years ago #

    Doing a Pendlay Row is definitely much harder than a regular bent over row but they are well worth trying. I think it's smart to vary the type of rowing movement that you do to target different areas of your back and alternating between regular bent over rows, reverse grip rows, rear delt barbell rows, Pendlay rows, etc. is a very smart strategy.

  • Lordoftheroute
    almost 2 years ago #

    Though rated expert, I would recommend this row as a stepping stone to learning good row posture and technique. It's worth the rating, but not the be-all-end-all of rowing capability.