Back · Upper back · Barbell
Pendlay Row
The Pendlay row is a barbell row in which the bar starts on the floor for every rep and the torso stays close to parallel. Each rep is pulled fast from a dead stop, which builds pulling power in the upper back without the lower back tiring from holding the bar.
How to
Barbell- 1 Torso parallel, bar on the floor each rep.
- 2 Row explosively to the lower chest.
- 3 Return the bar to the floor and reset.
Tips
- Reset the back and brace at the floor before every rep.
- Pull fast and lower under control.
- Use a stance and grip like your deadlift so the setup feels familiar.
Common mistakes
- Lifting the chest to meet the bar.
- Dropping the bar so hard that the back loses position.
- Using straps and so much weight that the torso swings.
Muscles worked
Main
- Upper back
- Lats
Also working
- Rear delts
- Biceps
- Lower back
Breathing and bracing
Brace on the floor before each pull, breathe out at the top, and take a new breath with the bar resting on the floor.
Sets and reps
- Strength
- 4–5 sets of 4–6 reps, 2–3 min rest
- Power
- 5–6 sets of 3–5 fast reps, 2 min rest
Setup
- 1 Stand with the bar over the middle of the foot, as for a deadlift.
- 2 Hinge until the torso is about parallel to the floor, knees bent.
- 3 Grip the bar overhand, a little wider than the shoulders.
- 4 Flatten the back and brace.
Technique in detail
- Pull the bar fast to the lower chest or upper belly.
- Keep the torso still; do not lift the chest to meet the bar.
- Lower the bar back to the floor under control.
- Let it settle, reset the back and brace, then pull again.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
How is it different from a barbell row?
The bar returns to the floor on every rep and the torso is lower, so each rep starts from a stop.
Can I bounce the bar?
No. The pause on the floor is the point; let the bar settle before each pull.
My plates are too small for the right start height. What now?
Use full-size plates, or set the bar on low blocks so the start height matches.
Log it in Volu(me)
Add Pendlay Row to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.