Back
Pendlay Row
4 × 6–8 · Intermediate · Barbell
How to do it
- Set a loaded barbell on the floor and stand with feet hip-width apart, hinging forward until your torso is roughly parallel to the floor.
- Grip the bar just outside your knees with an overhand grip, brace your core, and keep a flat back with soft knees.
- Pull the bar explosively into your lower ribs or upper stomach, driving your elbows back and squeezing your shoulder blades together.
- Lower the bar all the way back to the floor, let it settle completely, then reset your brace before the next repetition.
Coach tip: Let the bar come to a dead stop on the floor every rep; bouncing it or using your hips to swing turns this strict row into a partial deadlift and takes work away from your back.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.