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Description
The Pendlay Row is a specialized row variation popularized by coach Glenn Pendlay, where the barbell is pulled explosively from a dead stop on the floor in each rep. Unlike the classic bent-over row, the torso is kept parallel to the floor and every repetition starts from the ground. This eliminates momentum and develops explosive pulling power. It highly activates the latissimus dorsi, rhomboids, middle trapezius, and rear deltoid muscles. It is frequently used by powerlifters and athletes to increase deadlift starting strength. When performed regularly, it provides significant improvements in mid-back hypertrophy, explosive pulling power, and overall back strength.
Step-by-Step Instructions
- 1
Place the barbell on the floor, feet shoulder-width apart, with the bar in front of your shins.
- 2
Push your hips back and hinge forward until your torso is parallel to the floor.
- 3
Keep your back straight and pull your shoulders back.
- 4
Grip the bar with an overhand grip slightly wider than shoulder-width.
- 5
Brace your core muscles.
- 6
With an explosive movement, pull the bar towards your lower abdomen.
- 7
The bar should be pulled to touch the lower chest or belly button.
- 8
Squeeze your shoulder blades together at the top position.
- 9
Lower the bar back to the floor in a controlled manner (full contact).
- 10
Every repetition must start explosively from the floor.
Key Points
- ✓The torso must be kept parallel to the floor.
- ✓The bar must start from the floor on every rep (dead stop).
- ✓Explosive on the way up, controlled on the way down.
- ✓The back must be kept straight.
- ✓The bar should be pulled to the lower chest or abdomen.
Common Mistakes
- ✗Rounding the back - increases the risk of lower back injury.
- ✗Keeping the torso too upright - turns the movement into a classic row.
- ✗Swinging the body - uses momentum instead of muscle power.
- ✗Not letting the bar touch the floor - defeats the purpose of the exercise.
- ✗Using too much weight and breaking form - increases the risk of injury.
Breathing
Exhale as you pull the bar up, inhale as you lower it back to the floor.
Muscle Activation
Safety
Precautions
- Individuals with acute lower back pain or a herniated disc should avoid this exercise.
- Those with spinal disc problems should get medical clearance before performing.
Safety Tips
- Master the classic bent-over row technique first.
- Practice your form with light weights before going heavy.
- Stop the exercise immediately if your form breaks down.
Frequently Asked Questions
Which muscles does Pendlay Row work?
Pendlay Row primarily works these muscles: Orta Sırt, Lats. It also engages: Romboid, Trapez, Arka Omuz, Biceps, Erector spinae, Core kasları.
Is Pendlay Row suitable for beginners?
Pendlay Row is a Advanced level exercise. Learning difficulty: Hard.
Can Pendlay Row be done at home?
Pendlay Row usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Pendlay Row?
One of the most common mistakes: Rounding the back - increases the risk of lower back injury.
How many sets and reps for Pendlay Row?
Recommended: 3-5 sets and 5-8 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Explosively works the mid-back and lats.
- ✓Develops explosive pulling power.
- ✓Ideal for building back thickness.
- ✓Increases deadlift starting strength.
- ✓Critical for improving powerlifting performance.