Pendlay Row is best learned as a controlled sequence, not a race from the first position to the last. The exercise mainly trains mid back and lats, while rhomboids, rear delts, biceps, and erector spinae help support and control the movement. You will use a barbell while working from standing in a stable stance.
What makes a good Pendlay Row repetition?
Let the shoulder blades and elbows follow the intended path without turning the rep into a shrug or lower-back swing. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
Muscles worked
Primary
Mid back and Lats
These muscles should carry most of the intended work when the setup and movement path stay consistent.
Supporting
Rhomboids, Rear delts, Biceps, and Erector spinae
These muscles assist the movement or help keep the rest of your position steady.
Set up before you move
Start from standing in a stable stance. Set your hands and feet so the position feels balanced before the first repetition. Check that a barbell is secure and adjusted before you begin.
Step-by-step tutorial
How to do Pendlay Row
- 1
Set the starting position
Set the bar on the floor, hinge until the torso is near horizontal, grip it, and brace.
Breathing: Breathe steadily; do not hold your breath.
- 2
Perform the effort phase
Exhale and pull the bar from the floor to the lower chest without lifting the torso.
Breathing: Exhale through the effort.
- 3
Return under control
Lower the bar to the floor under control and let it settle before the loop resets.
Breathing: Inhale through the controlled return.
Common mistakes to avoid
Starting before the setup is stable
Do not rush the first position. Set the bar on the floor, hinge until the torso is near horizontal, grip it, and brace. Make that setup feel repeatable before adding speed or resistance.
Letting the working position drift
Keep your starting alignment consistent through the rep. If another part of the body has to swing or twist, reduce the load or range.
Rushing the return
The return is part of the exercise, not a pause between efforts. Lower the bar to the floor under control and let it settle before the loop resets.
Forcing a range you cannot control
Torso near horizontal; every rep starts and ends with bar motionless on floor.
Sets, reps, and rest
A practical starting point is 3–4 sets of 6–10 controlled repetitions. Rest 90–180 seconds between challenging sets. Choose a load that leaves one or two technically clean repetitions in reserve while you learn the movement.
Treat this as a starting framework. Your load and volume should match your current technique, recovery, and training plan.
Pendlay Row questions
Is Pendlay Row suitable for beginners?
Pendlay Row is classified as an intermediate-level movement in this guide. The movement is approachable once the setup is familiar, but balance, load control, or multi-joint coordination make clean repetitions more demanding.
What muscles does Pendlay Row work?
Pendlay Row primarily works mid back and lats, with rhomboids, rear delts, biceps, and erector spinae assisting or stabilizing the movement.
What equipment do I need for Pendlay Row?
You need a barbell. Set everything up securely before the first repetition.
