Pendlay Row
intermediate Compound
Primary Back
Secondary
Biceps Rear delts Core Hamstrings
Equipment
barbell
Table of Contents
Stand over a barbell with feet hip-width apart. Hinge at the hips until your torso is parallel to the floor. Grip the bar slightly wider than shoulder width and pull it explosively to your lower chest while keeping your torso stationary. Lower the bar all the way back to the floor between each rep — every rep starts from a dead stop.
Pro Tips
- The dead stop between reps eliminates momentum and builds starting strength
- Keep your torso parallel to the floor — do not rise up during the pull
- Use 10-15% less weight than your standard barbell row
Variations & alternatives
Useful tools
Track Pendlay Row in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
