Pendlay Rows (How To, Muscles Worked, Benefits)

The Pendlay Row is a strict barbell rowing variation designed to build explosive pulling strength and upper-back power. Named after Olympic lifting coach Glenn Pendlay, this movement starts each rep from the floor, eliminating momentum and forcing the lifter to generate force from a dead stop.

It’s one of the most effective exercises for developing a strong, thick back and improving pulling mechanics for Olympic lifts and deadlifts.

Primary Muscles Worked: Latissimus Dorsi, Rhomboids, Trapezius
Secondary Muscles Worked: Rear Deltoids, Biceps, Erector Spinae, Core (stabilization)
Equipment Needed: Barbell and Weight Plates

How To Do Pendlay Rows

Step-by-Step Instructions

Set-Up:
- Stand with your feet about hip-width apart and the barbell over your midfoot.
- Bend your knees slightly and hinge at the hips until your torso is roughly parallel to the floor.
- Grip the bar just outside your knees with an overhand (pronated) grip.
- Keep your back flat, core tight, and lats engaged.
Execution:
- From the floor, pull the bar explosively toward your upper abdomen or lower chest by driving your elbows straight back.
- Keep your torso completely still, don’t rise or use momentum.
- Touch the bar lightly to your torso, then return it under control to the floor for a full reset before each rep.
Tips for Proper Form:
- Reset your position before every pull, each rep starts dead on the floor.
- Keep your spine neutral and head in line with your torso.
- Drive with your elbows and keep the bar close to your body.
- Control the descent, don’t drop the bar.

Key Benefits

Builds explosive back and pulling strength from a dead stop.
Improves posture, grip, and upper-back thickness.
Reinforces strong pulling mechanics for Olympic lifts and deadlifts.
Enhances core and lower-back stability under tension.

Modifications and Variations

Easier Option:
- Use lighter weight and focus on maintaining strict form.
- Perform the Barbell Bent-Over Row for a slightly more forgiving movement.
Harder Option:
- Increase weight while keeping technique strict.
- Use a wider grip to emphasize the upper back and traps.
- Try Deficit Pendlay Rows (standing on small plates) for a deeper pull.

Common Mistakes

Using Momentum: Keep your torso fixed, no jerking or rising.
Rounded Back: Maintain a strong, neutral spine to protect your lower back.
Not Resetting Each Rep: Always start from the floor to maintain explosiveness and consistency.
Pulling Too High: Aim for the upper abdomen or lower chest, not the shoulders.

Reps and Sets Recommendations

For Strength: 4–5 sets of 4–6 explosive reps.
For Hypertrophy: 3–4 sets of 8–10 controlled reps.
For Technique/Accessory Work: 3 sets of 6–8 moderate reps focusing on strict form and bar path.

Pendlay Row Alternatives

Need an alternative exercise for Pendlay Rows? Here are a couple of movements you may be able to use as a substitute.

Need more options? Here are my 10 favorite alternatives for Pendlay Rows.

Barbell Bent Over Rows

Barbell Rows have already been mentioned and they’re the most obvious alternative to Pendlay Rows because of how similar the movement patterns are.

If you want to focus more on strength and hypertrophy, then Bent Over Rows are probably going to be the alternative that makes the most sense.

Dumbbell One Arm Row

If you don’t have a barbell, but you do have dumbbells then One Arm Rows may work great as a replacement. They’re also going to emphasize more strength and hypertrophy as opposed to power, but they are a great fundamental exercise to have in your workouts.

Single Arm Snatch

Single Arm Snatches are a great option if you’re interested in another movement that is going to be power-focused. They can be done with either a dumbbell or kettlebell and are one of my favorite Olympic lift variations.