Pendlay Row
A strict barbell row where the torso stays roughly parallel to the floor and each rep starts dead from the floor. Builds explosive upper-back strength.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Teres Major
- Biceps
- Lower Back (Erector Spinae)
- Hamstrings
- Sets
- 4–5
- Reps
- 5–8
- Rest
- 120–150s
How to perform
Main muscles working (thicker lines)
Starting position
Stand over a barbell on the floor, feet hip-width. Hinge until the torso is near parallel to the floor and grip the bar overhand slightly wider than the shoulders, back flat.
Brace hard and keep the torso still.
Row the bar explosively from the floor to the lower chest or upper abdomen.
Lower the bar back to the floor under control.
Let it settle briefly and reset the brace before the next rep.
Breathing: Breathe and brace at the floor, exhale as the bar touches the body.
Coaching tips
Torso parallel and still
Snap the bar up
Dead stop every rep
Common mistakes
Raising the torso to lift the bar
Rounding the back to reach the floor
Bouncing the bar between reps
Safety notes
Requires good hamstring flexibility to hold a flat back; raise the bar on blocks if needed.
Reset the brace every rep.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.