Back · Compound

Pendlay Row

A strict row from a dead stop on the floor that builds explosive back strength.

MAIN MUSCLE
Upper back, Lats
ALSO WORKS
Rhomboids, Rear delts, Biceps
EQUIPMENT
Barbell
LEVEL
Advanced
REPS
5-8
TEMPO
1-0-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Set up with the bar on the floor and the torso nearly parallel to it.

  2. Grip slightly wider than shoulders with a flat back.

  3. Explosively row the bar to the lower chest without raising the torso.

  4. Return the bar to the floor and reset before each rep.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Pendlay Row work?

The main muscle is Upper back, Lats. It also works Rhomboids, Rear delts, Biceps.

How many reps should I do?

FORGE suggests 5-8 reps for Pendlay Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Pendlay Row?

These train the same muscles: Barbell Bent-Over Row, T-Bar Row, Chest-Supported Dumbbell Row.