Pendlay row
Log this in the trackerA barbell row from a dead stop on the floor, each rep starting fresh.
What it is
A row with the torso parallel to the floor where the bar returns to the ground between reps. The dead stop removes momentum and makes the upper back start every rep cold.
Muscles worked
Primary: Lats, Upper back. Secondary: Biceps, Spinal erectors, Hamstrings.
How to perform it
- Set up as for a deadlift but hinge until your torso is parallel to the floor.
- Take a grip just outside the knees and brace hard with a flat back.
- Pull the bar explosively to the lower ribs, elbows driving back.
- Return the bar to the floor and reset your position before the next rep.
Common form faults
- Torso rising toward upright as the set goes on. Keep the chest pointed at the floor. If you cannot hold parallel, lower the weight.
- Yanking with the lower back rather than the upper back. Brace, then think of pulling the elbows to the ceiling with the hips locked in place.
Programming
3 to 6 reps, treated like a strength lift. Heavier than it looks on paper because every rep is a fresh start.
Plan your training
Variations & substitutions
Frequently asked questions
- Pendlay row or bent-over row?
- The Pendlay resets on the floor and stays strict, which builds the upper back hard. A standard bent-over row keeps constant tension and allows more total reps.
- Does it hurt the lower back?
- It demands a strong brace in a hinged position. Keep the sets short and the back flat, and use a chest-supported row on weeks where the low back is tired.