Pendlay Row
BarbellStrength
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The Pendlay Row is a barbell-based strength exercise where you start from a dead stop on the floor each rep, explosively pulling the bar to your lower chest while maintaining a hinged hip position and flat back. Its primary purpose is to build explosive pulling power and posterior chain strength, targeting the lats, rhomboids, traps, rear delts, and erectors in the back and shoulders. It requires a barbell and plates (not bodyweight), benefiting powerlifters, athletes, and anyone seeking to improve deadlift and rowing mechanics over 50-100 words.
How to Perform Pendlay Row
- 1Start in a standing position with feet hip-width apart, knees slightly bent, and core engaged.
- 2Hinge at your hips to bend forward until your torso is nearly parallel to the ground, keeping your back flat and head neutral.
- 3Extend your arms straight down toward the floor, palms facing in, shoulders relaxed away from ears.
- 4Inhale deeply, then pull your elbows back explosively to drive your hands toward your lower ribs, squeezing your shoulder blades together.
- 5Exhale forcefully as you reach the top position, holding the contraction briefly for maximum back engagement.
- 6Inhale as you lower your hands controlled back to the starting position, fully extending your arms without rounding your back.
- 7Repeat for desired reps, then stand up tall to reset.
- 8Key form tips: Maintain a flat back throughout—avoid rounding shoulders or arching; keep the movement explosive on the pull but controlled on the lower; engage lats fully by imagining pinching a pencil between your shoulder blades. Common mistakes: Using momentum from the hips, letting head drift up, or partial range of motion.
