How is the Pendlay row different from a standard bent-over row?

The Pendlay row requires the barbell to return to the floor on every rep with the torso staying nearly parallel to the ground. A standard Barbell Bent-Over Row keeps the bar suspended and often uses a less horizontal torso angle.

Should I use straps for Pendlay rows?

Straps are generally unnecessary at moderate loads. If grip becomes a limiting factor at heavier weights, straps can help you maintain focus on the back muscles rather than forearm fatigue.

What grip width should I use?

A grip slightly wider than shoulder width works best for most lifters. This allows full scapular retraction at the top without excessive wrist or elbow strain.

Can I use an underhand grip?

The Pendlay row is traditionally performed with an overhand grip. For an underhand rowing variation, the Barbell Bent-Over Row Reverse Grip is a better choice.

Barbell Pendlay Row

What Is the Barbell Pendlay Row?

Barbell Pendlay Row is a compound exercise that primarily targets the back. Named after weightlifting coach Glenn Pendlay, this strict rowing variation requires the barbell to start and return to the floor on every repetition, eliminating momentum and ensuring each rep begins from a dead stop.

Compared to a conventional Barbell Bent-Over Row, the Pendlay row demands a more horizontal torso angle and a complete reset on the floor between reps. This removes the stretch-shortening cycle and forces the lats, traps, and rhomboids to generate force from a dead stop, making it an effective movement for building explosive pulling power and upper-back thickness.

The Pendlay row has strong carryover to the deadlift and Olympic lifts because it trains the ability to maintain a rigid torso in a hip-hinged position while generating force through the upper back. It is commonly programmed alongside the Barbell Deadlift and other posterior chain movements.

Because each rep resets on the floor, the Pendlay row also reinforces proper bracing and hip-hinge positioning. This makes it a useful teaching tool for intermediate lifters who struggle with maintaining posture during standard bent-over rows.

Muscles Worked

MuscleActivation

Latissimus Dorsi: Primary
Rhomboid Major: High
Upper Trapezius: High
Biceps Brachii: Medium
Infraspinatus: Medium
Teres Major: Medium
Brachialis: Low
Erector Spinae: Low
Lower Trapezius: Low

Instructions

Load a barbell on the floor and stand with your feet roughly hip-width apart, toes under the bar.
Hinge at the hips and bend your knees slightly until your torso is nearly parallel to the floor.
Grip the barbell with an overhand grip slightly wider than shoulder width.
Brace your core, flatten your back, and let your arms hang straight down.
Pull the barbell explosively from the floor to your lower chest or upper abdomen.
Squeeze your shoulder blades together at the top of the pull.
Lower the barbell back to the floor in a controlled manner, allowing it to come to a complete stop.
Reset your brace and repeat for the prescribed number of reps without bouncing the bar off the floor.

Common Mistakes

Torso rising during the pull
Lifting the chest upward turns the movement into a conventional bent-over row and reduces the stimulus on the upper back.
Bouncing the bar
Using the rebound off the floor to initiate the next rep defeats the purpose of the dead-stop reset and introduces momentum.
Rounding the lower back
Allowing the lumbar spine to flex under load increases the risk of disc-related injuries and reduces force transfer.
Pulling to the hips
Rowing the barbell too low shifts emphasis away from the upper back and reduces scapular retraction.
Jerking with the arms
Initiating the pull with a bicep curl motion rather than driving the elbows back limits back activation and stresses the elbow joint.

Injuries

Barbell Pendlay Row is a medium risk exercise when performed with proper technique. The horizontal torso position places significant demand on the lumbar spine and erector spinae. Lifters with lower-back issues or poor hip-hinge mechanics should master lighter rowing variations such as the Dumbbell Bent-Over Row or Cable Seated Row before progressing to this movement.

The dead-stop nature of the exercise reduces some injury risk by preventing momentum-driven cheating, but it also means each rep requires re-establishing a rigid torso position. Losing tightness between reps is a common source of strain.

Biceps tendon irritation can occur if heavy loads are used with an excessively narrow grip or if the lifter relies too heavily on arm flexion rather than scapular retraction to complete the pull. Maintaining proper shoulder mechanics and pulling with the back rather than the arms will minimize this risk.

Overview

Primary Focus: Back
Equipment: Barbell
Modality: Strength
Difficulty: Intermediate

Alternative Exercises

Frequently Asked Questions

Q: How is the Pendlay row different from a standard bent-over row?: The Pendlay row requires the barbell to return to the floor on every rep with the torso staying nearly parallel to the ground. A standard Barbell Bent-Over Row keeps the bar suspended and often uses a less horizontal torso angle.
Q: Should I use straps for Pendlay rows?: Straps are generally unnecessary at moderate loads. If grip becomes a limiting factor at heavier weights, straps can help you maintain focus on the back muscles rather than forearm fatigue.
Q: What grip width should I use?: A grip slightly wider than shoulder width works best for most lifters. This allows full scapular retraction at the top without excessive wrist or elbow strain.
Q: Can I use an underhand grip?: The Pendlay row is traditionally performed with an overhand grip. For an underhand rowing variation, the Barbell Bent-Over Row Reverse Grip is a better choice.