Pendlay Row

Stand over a barbell with feet hip-width apart. Hinge at the hips until your torso is parallel to the floor. Grip the bar slightly wider than shoulder width and pull it explosively to your lower chest while keeping your torso stationary. Lower the bar all the way back to the floor between each rep — every rep starts from a dead stop.

Pro Tips

• The dead stop between reps eliminates momentum and builds starting strength
• Keep your torso parallel to the floor — do not rise up during the pull
• Use 10-15% less weight than your standard barbell row

Muscles worked

Primary: Latissimus dorsi, rhomboids, and middle trapezius — the same horizontal pulling muscles as the standard barbell row, but with two important differences: the torso is parallel to the floor (not 45 degrees), which makes the pull more horizontal and increases upper back involvement, and each rep starts from a dead stop, which requires the pulling muscles to generate maximum force without elastic rebound.

Supporting: Biceps brachii (elbow flexion), rear deltoids, erector spinae (maintaining the parallel torso position throughout), hamstrings (isometric loading in the bent-over hinge position).

Common mistakes

Torso rising during the pull: In the standard barbell row, a slight torso rise is acceptable. In the Pendlay row, the torso must remain parallel to the floor throughout — rising up removes the strict pull mechanics that define this variation. This means only the arms and scapulae move.

Not resetting to the floor: The defining characteristic of the Pendlay row is that every rep starts from a dead stop with the bar on the floor. Touch-and-go reps without a full reset remove the starting strength demand and make it a standard barbell row with a deep hinge.

Swinging or jerking off the floor: Explosive does not mean uncontrolled. The pull should be fast and powerful, not a jerk that compresses the spine. Set tight, then pull explosively — the explosive intent comes from the muscles, not from loosening and yanking.

Poor hamstring and hip endurance: Maintaining a parallel torso for multiple sets of Pendlay rows requires sustained hip hinge position. Lifters without adequate hamstring and glute endurance struggle to hold the position and compensate by rising up. Build the position through RDL work before heavy Pendlay rows.

Programming notes

The Pendlay row is primarily used in strength-focused programmes where the goal is maximal back strength development and starting power off the floor. It is more demanding than a standard barbell row (dead-stop each rep, horizontal torso, full reset) and produces superior starting strength development — particularly relevant for deadlift carryover.

Typical programming: 3–5 sets of 3–6 repetitions at the end of upper-body pulling work or as a primary rowing movement in strength-focused programmes. Due to the demanding position and explosive intent, it is not suited for high-rep hypertrophy sets.

Frequently asked questions

What is the difference between a Pendlay row and a standard barbell row?

The key difference is the dead stop and torso angle. In a Pendlay row, the bar returns to the floor between every rep and your torso stays parallel to the ground throughout the set. A standard barbell row allows touch-and-go reps and a torso angle closer to 45 degrees. The dead stop removes elastic rebound from the equation, forcing your back to generate full tension from a static start — this builds starting strength that carries over directly to the deadlift and makes the Pendlay row harder at equivalent weights.

How much weight should I use on the Pendlay row compared to my barbell row?

Expect to use roughly 10–15% less than your standard barbell row when you first switch. The strict parallel torso and the dead stop each rep eliminate the momentum and body English that most lifters unconsciously rely on in the standard row. Load conservatively, nail the position and the reset, then build weight progressively. Chasing barbell row numbers on the Pendlay row will compromise the mechanics that make the exercise worth doing.

Is the Pendlay row good for deadlift carryover?

Yes — it is one of the more direct horizontal pulling accessories for the deadlift. The parallel torso mirrors the back angle at the start of a conventional deadlift pull, and the dead stop each rep trains your back to generate force from a stationary position rather than relying on a stretch reflex. Stronger rhomboids, lats, and mid-traps from Pendlay rows help you maintain upper-back tension off the floor, which is a common breakdown point in heavier deadlifts.