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All back exercisesBack · Gym

Pendlay Row

Explosive row from a dead-stop on the floor. Builds power and strict form.

AdvancedBarbell5 × 5
Pendlay Row demonstration thumbnail — PENDLAY ROW GUIDE | Form, Benefits, and Mistakes to Avoid
Mid-backBarbell

Pendlay Row

Demo · That Fit Friend

Verified Pendlay Row demonstration by That Fit Friend. Click to play.

How to do the Pendlay Row

  1. 1Torso parallel to floor
  2. 2Bar returns to floor each rep
  3. 3Pull to lower chest

Benefits of the Pendlay Row

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  5. 5Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services