Pendlay Row
How to Do the Pendlay Row With Proper Form
Stand over a loaded barbell and hinge at the hips until your torso is close to horizontal.
Grip the bar slightly wider than shoulder width and brace your trunk with the bar resting on the floor.
Keep the spine neutral and create tension before each repetition.
Row the bar forcefully toward the lower chest or upper-abdominal region.
Keep the torso angle nearly unchanged instead of standing up as the bar rises.
Lower the bar under control until the plates return fully to the floor.
Reset your brace before beginning the next repetition from a dead stop.
Form Check & Technique
DO THIS (Technique Tips)
- Reset the bar fully between every repetition
- Keep the torso angle consistent
- Brace before the bar leaves the floor
- Pull toward the lower chest or upper abdomen
- Use forceful but controlled repetitions
AVOID THIS (Common Mistakes)
- Failing to reset the bar on the floor between reps
- Letting the hips rise during the pull
- Lifting the chest significantly as the bar comes up
- Bouncing the plates instead of resetting
- Jerking the bar from an unbraced position
- Pulling toward the thighs
- Using excessive body English
About Pendlay Row
The Pendlay row is a barbell row where every repetition begins from a dead stop on the floor. The lifter hinges until the torso is close to horizontal, braces, rows the bar toward the lower chest or upper abdomen, and returns it to the floor before the next repetition.
Pendlay Row Muscles Worked
The lats, traps, rear delts, and biceps drive the row while the spinal erectors, glutes, and hamstrings stabilize the hinged position.
- The defining feature is the full floor reset between repetitions.
Sets & Reps Guidance
Technique / Learning
2-4 sets of 5-8 reps with lighter loads while learning the hinge and reset.
Strength Focus
3-5 sets of 4-8 reps with a full floor reset and consistent torso angle.
Muscle Growth (Hypertrophy)
3-4 sets of 6-10 reps while maintaining strict dead-stop technique.
General training baseline. Need.fit automatically adjusts exact sets, reps, and working weight based on your individual fitness level, recovery, and progress over time.
Exercise Variations & Alternatives
barbell-row
chest supported row
machine row
inverted row
Barbell Bench Press
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Dumbbell Bench Press
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What Makes a Pendlay Row Different?
Every repetition begins from the floor. That dead-stop reset is what separates the Pendlay row from bent-over rows where the bar stays suspended between reps.
Pendlay Row vs Bent-Over Barbell Row
Pendlay rows reset on the floor and typically use a more horizontal torso. Bent-over rows usually keep the bar off the ground and can use a slightly higher torso angle.
Should the Torso Be Parallel to the Floor?
A near-horizontal torso is characteristic of the Pendlay setup. If the chest rises substantially during every repetition, the movement becomes less distinct from a conventional barbell row.
Where Should the Bar Touch?
A lower-chest to upper-abdominal touch point is common. Exact position depends on arm length, grip width, and torso proportions.
Is the Pendlay Row an Explosive Exercise?
The bar can be pulled forcefully from a dead stop, but forceful does not mean uncontrolled. Avoid using hip extension to turn the row into a partial clean.
Sources & References
- [1]
- [2]Resistance training protocol including Pendlay row technique — BMC Sports Science, Medicine and RehabilitationView Source
- [3]American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews — PubMed (PMID 41843416)View Source