Pendlay Row

Pendlay Row is an intermediate compound pull using barbell. It loads Back.

Why this lift

The Pendlay Row is a intermediate compound pull lift. It primarily loads Back. Lats, Biceps, Shoulders, Forearms help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Pendlay Rows.

Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. Once the pattern feels automatic, most programs keep this as a weekly staple.

Muscles worked

• Primary: Back
• Secondary: Lats, Biceps, Shoulders, Forearms

Setup

• Take barbell with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Back.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Pendlay Row as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Pendlay Row does not agree with you, Barbell Incline Row trains Back with a different setup.

Related lifts

• Barbell Incline Row Back
• Barbell Inverted Row Back
• Barbell Rack Pull Back
• Barbell Row Back
• Bent Over T-Bar Row Back
• Bent Over Underhand Grip T-Bar Row Back

FAQ

What muscles does the Pendlay Row work?

The Pendlay Row works Back (primary), Lats, Biceps, Shoulders, Forearms (secondary).

What equipment do I need for the Pendlay Row?

You need barbell.

Is the Pendlay Row suitable for beginners?

Not as a first-week lift. The Pendlay Row is marked intermediate — learn a simpler variation from the related lifts below, then come back.