Pendlay Row: The Ultimate Guide to Perfect Form and Technique

Olivia Smith
Jun 1
8 min read

What Is the Pendlay Row?

The Pendlay Row, named after renowned strength coach Glenn Pendlay, is a barbell rowing variation that develops explosive upper body pulling strength and enhances posterior chain development. Unlike traditional bent-over rows where the weight remains suspended throughout the set, the Pendlay Row requires lifting the weight from a dead stop on the floor with each repetition, eliminating momentum and maximizing power development.

This horizontal pulling exercise has become a staple in strength training programs, particularly for powerlifters, Olympic weightlifters, and athletes seeking to build a stronger, more functional back. The strict form and dead-stop mechanics make it uniquely effective for developing raw strength and muscle mass in the upper back.

Key Benefits of the Pendlay Row

Explosive Strength Development

By starting each repetition from the floor, the Pendlay Row eliminates the stretch reflex and elastic energy storage that occurs in traditional rowing movements. This forces your muscles to generate maximum force from a position of mechanical disadvantage, directly improving your rate of force development (RFD)—the ability to generate force quickly—which is crucial for athletic performance.

Comprehensive Back Development

The Pendlay Row effectively targets multiple muscle groups:

Latissimus Dorsi: The largest back muscle, responsible for shoulder extension and adduction
Rhomboids: Mid-back muscles that retract the scapulae
Trapezius: Particularly the middle and lower fibers
Erector Spinae: Maintains your horizontal position during the exercise
Rear Deltoids: The posterior shoulder muscles that assist in the pulling motion

This comprehensive activation creates balanced musculature, improved posture, and a more aesthetically pleasing physique.

Carryover to Other Lifts

For Olympic weightlifters, the Pendlay Row offers significant carryover to the clean and snatch by training the exact pulling position and back angle required in the first pull of these lifts. For powerlifters, it strengthens the upper back, which is crucial for maintaining position during heavy deadlifts and providing stability during bench press.

Posture Improvement and Injury Prevention

In our technology-dominated world, many people suffer from rounded shoulders and forward head posture. The Pendlay Row directly counteracts these issues by strengthening the exact muscles needed to maintain proper shoulder and spine alignment, potentially reducing the risk of shoulder injuries and alleviating common back pain.

Proper Pendlay Row Technique

Equipment Needed

A standard Olympic barbell (20kg/45lbs)
Weight plates appropriate for your strength level
A flat, stable surface
Optional: lifting straps, chalk, weightlifting shoes

Starting Position

Position the loaded barbell on the floor directly over your mid-foot
Stand with feet approximately hip-width apart
Bend at the hips while maintaining a neutral spine until your torso is parallel to the floor
Grip the bar slightly wider than shoulder-width
Use a double overhand grip (both palms facing you)
Maintain a flat back with natural lumbar curve
Keep your neck in a neutral position, eyes focused on a spot 1-2 feet in front of the barbell
Retract and depress your shoulder blades before initiating the pull

Execution of the Movement

From the setup position with the bar on the floor, explosively pull the barbell toward your lower chest/upper abdomen
Pull the bar in a straight vertical line or with a slight arc toward your torso
Drive your elbows up and back, keeping them close to your body
Touch the barbell to your lower chest/upper abdomen at the top of the movement
Maintain your horizontal torso position throughout—resist the urge to rise up
Control the descent of the barbell back to the floor
Allow the barbell to come to a complete stop on the floor before beginning the next repetition
Inhale before initiating the pull, exhale at the top or during the descent

Common Form Mistakes and Corrections

Rising Torso

Problem: Lifting the chest and rising from the horizontal position during the pull Correction: Focus on maintaining hip angle throughout the movement; use lighter weight until proper form is established; film yourself from the side to check torso position

Insufficient Back Tension

Problem: Failing to engage the lats and upper back before initiating the pull Correction: Practice "packing" the shoulders down and back before each repetition; think about squeezing a pencil between your shoulder blades

Using Momentum

Problem: Bouncing the bar off the floor or using body English to swing the weight Correction: Ensure the bar comes to a complete stop between repetitions; focus on explosive power from a dead stop rather than continuous motion

Rounded Lower Back

Problem: Losing the natural curve of the lumbar spine during the exercise Correction: Strengthen core and lower back with supplementary exercises; reduce weight until proper position can be maintained; practice proper hip hinge mechanics

Pendlay Row Variations

Grip Variations

Wide-grip Pendlay Row: Taking a grip wider than normal increases emphasis on the upper back, particularly the trapezius and rhomboids
Close-grip Pendlay Row: A narrower grip shifts focus to the lats and provides greater range of motion
Supinated (underhand) Pendlay Row: Using a palms-up grip increases biceps recruitment
Snatch-grip Pendlay Row: Using a very wide grip dramatically increases upper back recruitment and has excellent carryover to Olympic lifting

Equipment Variations

Pendlay Row with Bumper Plates: Using larger diameter bumper plates raises the starting height, making the exercise more accessible for those with mobility limitations
Deficit Pendlay Row: Standing on a small platform increases the range of motion and difficulty
Pendlay Row with Bands/Chains: Adding accommodating resistance increases the challenge at the top of the movement
Single-arm Dumbbell Pendlay Row: Performing the movement one arm at a time increases anti-rotation core demands

Programming the Pendlay Row Effectively

Sets, Reps, and Loading Strategies

For Strength Development:

3-5 sets of 3-6 reps
75-85% of your maximum row
2-3 minutes rest between sets
1-2 times per week

For Muscle Hypertrophy:

3-4 sets of 6-12 reps
65-75% of maximum
60-90 seconds rest between sets
1-2 times per week

For Power Development (Olympic Lifters):

4-6 sets of 2-5 explosive reps
60-75% of maximum
2-3 minutes rest between sets
1-2 times per week

Sample 4-Week Pendlay Row Progression

Week 1:

Day 1: 3 sets of 5 reps @ 70% of max
Day 2: 3 sets of 3 reps @ 75% of max

Week 2:

Day 1: 4 sets of 5 reps @ 72.5% of max
Day 2: 4 sets of 3 reps @ 77.5% of max

Week 3:

Day 1: 5 sets of 5 reps @ 75% of max
Day 2: 5 sets of 3 reps @ 80% of max

Week 4 (Deload):

Day 1: 3 sets of 5 reps @ 65% of max
Day 2: 3 sets of 3 reps @ 70% of max

Integrating with Other Exercises

Upper Body Pull Day Example:

Weighted Pull-ups: 4 sets of 6-8 reps
Pendlay Row: 3 sets of 5 reps
Chest-Supported Dumbbell Row: 3 sets of 10-12 reps
Face Pulls: 3 sets of 15-20 reps
Bicep Curls: 3 sets of 10-12 reps

Full Body Strength Day Example:

Back Squat: 5 sets of 5 reps
Bench Press: 5 sets of 5 reps
Pendlay Row: 5 sets of 5 reps
Romanian Deadlift: 3 sets of 8 reps
Weighted Dips: 3 sets of 8 reps

Pendlay Row for Different Training Goals

For Powerlifters

Strengthens the upper back, crucial for maintaining position during heavy deadlifts
Develops the antagonist muscles to the bench press, creating structural balance
Best performed after main competition lifts, typically on deadlift or upper body days
Periodize similarly to main lifts, with heavier loading during strength phases and higher volume during hypertrophy phases

For Olympic Weightlifters

The starting position closely mimics the pull position in cleans and snatches
Teaches maintenance of back angle during pulling movements
Develops the rate of force development needed for successful Olympic lifts
Best performed as a supplementary exercise after primary Olympic lifts, using moderate weights with explosive execution

For Bodybuilders

Primarily targets the latissimus dorsi, trapezius, rhomboids, and rear deltoids
Consider slightly higher rep ranges (8-12) and shorter rest periods (60-90 seconds)
Focus on feeling the target muscles working rather than just moving weight
Can be performed for higher total volume (12-16 sets per week) split across multiple sessions

Troubleshooting Common Challenges

Addressing Lower Back Fatigue

Incorporate specific core stability work like planks and anti-rotation exercises
Practice holding the row position without weight to build positional strength
Consider reducing total volume or splitting back training across more sessions
Include specific lower back strengthening like hyperextensions
Ensure you're maintaining a neutral spine rather than hyperextending
Consider chest-supported variations when lower back fatigue is excessive

Overcoming Grip Limitations

Incorporate dedicated grip work like farmer's carries and dead hangs
Use lifting straps for your heaviest sets while continuing to train grip separately
Consider using a mixed grip for heavier sets
Use lifting chalk to improve grip security
Learn and apply the hook grip for improved grip security

Frequently Asked Questions

How does the Pendlay Row differ from a regular barbell row?

The Pendlay Row starts each repetition with the weight on the floor, requires a more horizontal torso position (parallel to the floor), emphasizes explosive power from a dead stop, and has greater carryover to Olympic lifts. Traditional rows keep the weight suspended throughout the set, often use a 45-degree torso angle, employ a more controlled tempo, and may be better for continuous tension and hypertrophy.

What weight should I start with for Pendlay Rows?

Beginners: Start with 30-40% of your deadlift 1RM or just the empty barbell
Intermediate lifters: Begin with approximately 50-60% of your deadlift 1RM
Advanced lifters: May work up to 60-70% of deadlift 1RM for working sets

Always prioritize proper technique over weight.

Can Pendlay Rows replace deadlifts in my program?

While Pendlay Rows are excellent, they cannot completely replace deadlifts because:

Deadlifts allow for significantly heavier loading
Deadlifts engage more lower body musculature
Deadlifts train the hip hinge pattern more completely
Heavy deadlifts typically elicit a greater hormonal response

Pendlay Rows work best as a complementary exercise to deadlifts rather than a replacement.

How often should I perform Pendlay Rows?

Full body programs: 1-2 times per week
Upper/lower splits: 1-2 times per week on upper body days
Push/pull/legs splits: 1-2 times per week on pull days
Body part splits: Once per week on back day

Most lifters respond well to training each movement pattern 2-3 times per week.

Conclusion: Mastering the Pendlay Row

The Pendlay Row is one of the most effective exercises for developing a strong, powerful back. By starting each repetition from a dead stop on the floor, this movement builds explosive strength, enhances posterior chain development, and carries over to numerous athletic activities and lifting patterns.

To maximize benefits:

Prioritize technical mastery before increasing load
Maintain a horizontal torso position throughout the movement
Generate explosive power from the floor with each repetition
Program appropriately based on your specific training goals
Integrate effectively with complementary exercises for balanced development

Whether you're a competitive strength athlete, a bodybuilder seeking maximum back development, or simply someone looking to build functional strength and improve posture, the Pendlay Row deserves a place in your training arsenal. Start with appropriate loading, focus on perfect technique, and gradually increase intensity as your strength and proficiency improve.

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