What is Pendlay Row: Benefits & How to Perform Properly

What is a Pendlay Row?

The Pendlay row is a barbell back exercise named after Glenn Pendlay, a famous Olympic weightlifting coach. It is a variation of the bent-over barbell row but with a key difference: the bar starts from the floor every time. This makes the movement more explosive and keeps your form strict.

The Pendlay row works your back, shoulders, arms, and core, making it a full upper-body strength builder.

Why the Pendlay Row is Great for Your Back

The Pendlay row focuses on your lats, rhomboids, traps, and rear shoulders. It also improves your posture and helps you pull more weight in other lifts like the deadlift and bench press.

Here are some top benefits:

• Builds back size and strength
• Improves upper-body posture
• Teaches explosive pulling power
• Reduces momentum and cheating (unlike bent-over rows)
• Strengthens grip and forearms

With consistent practice and good form, this one move can change your back game entirely.

How the Pendlay Row Is Different from Other Rows

Many people wonder how the Pendlay row compares to other rowing exercises. Let's quickly break it down.

• Bent-Over Barbell Row: You stay bent over but don’t touch the floor between reps. Easier to cheat with bad form.
• Pendlay Row: You start each rep from the floor. This means strict form and more power.
• Dumbbell Row: One arm at a time. Good for isolating muscles but not as explosive.
• T-Bar Row: Done with a machine or barbell in a landmine. Easier on the lower back but less effective for power.

So, if you want a powerful move that builds real strength, go with the Pendlay row.

How to Do the Pendlay Row (Step-by-Step)

Let’s go over how to perform the Pendlay row with good form. Take it slow, especially if you’re a beginner.

Pendlay Row Technique: Get Your Form Right

To avoid injury and get the most out of your workout, follow these steps:

Pendlay Row Setup

1. Barbell Position: Place the barbell on the floor, just over your mid-foot.
2. Foot Position: Stand with feet shoulder-width apart.
3. Grip: Use a double overhand grip, a little wider than shoulder-width.
4. Back Position: Hinge at the hips and keep your back flat, parallel to the floor.
5. Head Position: Look slightly forward or keep a neutral spine.

Execution

1. Start from the Floor: Begin each rep with the barbell resting on the ground.
2. Pull Up Explosively: Row the bar straight to your lower chest using your lats and arms.
3. Control the Lowering: Lower the bar under control back to the ground.
4. Reset Between Reps: Pause briefly on the floor to reset your position.

Pendlay Row Mistakes to Avoid

Even though the Pendlay row is a simple move, many people do it wrong. Here’s what to avoid:

• Not Parallel to the Floor: Your torso should be almost flat, not upright.
• Using Momentum: This is not a bicep curl or swing. Use your back muscles only.
• Rounding Your Back: This can hurt your lower spine. Always keep it straight.
• Not Resetting: Let the bar rest on the floor for a second between reps.

Practice with light weights at first and slowly increase once your form is perfect.

When and How Often to Do Pendlay Rows

The Pendlay row fits well into any back or full-body workout. If you train 3 to 4 times a week, include it once or twice in your sessions.

Here are some tips:

• Beginners: 3 sets of 8–10 reps with light to moderate weight.
• Intermediate Lifters: 4 sets of 6–8 reps with heavier weights.
• Advanced Athletes: 5 sets of 5 reps using progressive overload.

Add Pendlay rows to your pull day, back day, or upper-body day for best results.

Combine It with MyFitnessCoach for Smarter Workouts

Want to log your Pendlay rows, track your strength progress, and get custom workout plans? Download MyFitnessCoach, the all-in-one app that lets you:

• Track your sets, reps, and weight lifted
• Watch video demos for Pendlay rows and more
• Get customized workout and diet plans
• Use your smartwatch to track performance
• Earn badges and achievements as you grow

It’s simple to use and perfect for beginners who want expert-level guidance.

Benefits of Pendlay Row for Beginners If you're new to lifting, don't be scared of the barbell. The Pendlay row can actually be safer and easier for beginners because:

• You start from a dead stop (no swinging)
• It teaches good posture early
• You get stronger faster
• It helps improve lifts like deadlifts and pull-ups

Whether you're working out at home or in the gym, the Pendlay row is a smart move to add to your plan.

Secondary Benefits You May Not Know

The Pendlay row also has benefits beyond back strength:

• Core Activation: Holding the bent-over position works your abs and obliques.
• Hamstring Engagement: Your legs stay stable, which helps with balance.
• Improved Athletic Power: Great for sports like football, wrestling, and rowing.

That’s why it’s popular not just in gyms but also in athletic training programs.

Complementary Exercises for a Stronger Back

If you’re building a full back workout, you can combine Pendlay rows with these:

• Pull-ups or Chin-ups
• Deadlifts
• Dumbbell Rows
• Face Pulls
• Lat Pulldowns

And remember, MyFitnessCoach helps you build your own workout easily, right from your phone.

Final Thoughts: Should You Try the Pendlay Row?

Absolutely, the Pendlay row is one of the best back exercises you can do to build real strength and size. It’s safe, effective, and great for both beginners and advanced lifters. If you’re serious about your fitness, there’s no reason not to try it.

And don’t forget, tracking your form, reps, and progress makes a big difference. That’s why MyFitnessCoach is the best fitness app to support your journey. From Workout Loggers to Customized Workout Plans, from Prehab Rehab exercises to Wearable Fitness Tracking, we’ve packed everything into one app, just for you.

Download MyFitnessCoach now and take your training to the next level.