Pendlay Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Position your feet under the bar, bend over until your torso is parallel to the floor, and grip the bar.
• Flatten your spine, engage your hamstrings, and brace your core to build a rigid base.
• Pull the bar dynamically to your lower chest, keeping your elbows tucked and your torso completely static.
• Return the barbell to the floor under control, letting it come to a complete stop before the next rep.

Common mistakes

• Raising the torso and using hip extension to swing the weight up instead of keeping the back flat.
• Failing to return the barbell to the floor between reps, which turns it into a standard bent-over row.
• Allowing the shoulders to round forward at the top of the pull.

Frequently asked questions

What is the difference between a Pendlay row and a regular barbell row?

The Pendlay row starts from the floor on every rep with the torso strictly parallel to the ground, emphasizing explosive power.

Is it normal for the bar to hit my knees?

If the bar hits your knees, your hips may be too low or you are pulling from too far forward; ensure the bar starts over your mid-foot.

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