Back
Pendlay Row
The Pendlay Row is a strength exercise with a barbell for your back. Share of the load in the Zulta muscle model: lats (upper) 14%, mid traps 14% and rhomboids 14%.
Also known as: dead stop row, pendlay, strict row
How to do it
- Stand over a loaded barbell with the feet hip-width and the bar over the mid-foot.
- Hinge until the torso is close to parallel to the floor and grip the bar overhand.
- Brace hard with a flat back.
- Row the bar explosively from the floor to the lower chest.
- Lower the bar back to the floor and reset the brace before each rep.
Tips
- Each rep starts from a dead stop on the floor.
- Keep the torso still: only the arms and shoulder blades move.
Common mistakes
- Lifting the torso as the bar leaves the floor.
- Bouncing the bar off the floor.
- Rounding the back to reach the bar.
Muscles worked by the Pendlay Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding a hinge makes the lower back and hips work isometrically (Fenwick 2009). Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Pendlay Row alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Pendlay Row work?
Mainly the lats (upper), mid traps and rhomboids. The rear delts, lats (lower), biceps (long head), brachialis and biceps (short head) assist.
Is the Pendlay Row good for beginners?
The Pendlay Row is rated intermediate. If you are new, learn the Kneeling Iso Row first and build up from there.
What is a good alternative to the Pendlay Row?
For example the Barbell Iso Row, Gorilla Row and Kettlebell Gorilla Row. They train mostly the same muscles, some with different equipment.
How do you make the Pendlay Row harder?
Add weight or reps, or move on to the Kroc Row and Renegade Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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