Pendlay Row
The pendlay row is a strict barbell row variation where the bar returns to the floor between each repetition, eliminating momentum. This dead-stop technique demands greater power and full lat engagement on each pull, making it highly effective for back strength development.
How to do it
- Stand over a barbell with feet shoulder-width apart and hinge forward until your torso is parallel to the floor.
- Grip the barbell with an overhand grip at shoulder-width with arms fully extended.
- From a dead stop, explosively row the barbell to your lower chest.
- Lower the barbell completely back to the floor between each repetition.
- Reset your position, then pull again.
- Repeat for the desired number of repetitions.
Form cues
- Keep your torso parallel to the floor.
- Start every repetition from a complete dead stop on the floor.
- Pull the barbell explosively toward your lower chest.
- Squeeze your shoulder blades together at the top of the lift.
- Control the weight all the way back down without rounding your back.
Breathing: Inhale deeply and brace your core before you lift, hold your breath during the explosive pull, and exhale as you lower the bar back to the floor.
Common mistakes
- Using body momentum to heave the bar up, which reduces lat engagement and stresses the lower back.
- Allowing the torso to rise above parallel, which shifts the work away from the upper back.
- Not resting the bar completely on the floor between reps, losing the strict dead-stop advantage.
- Rounding the lower back during setup, which increases spinal injury risk under load.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, lower back, traps.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 s between sets
Lose weight
3 sets x 8-10 reps, rest 60 s between sets
Build muscle
4 sets x 6-8 reps, rest 90 s between sets
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have lower back sensitivity or recent injuries, ease off or choose a supported rowing variation.
- Stop immediately if you feel sharp pain in your spine or shoulders.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why does the bar have to touch the floor every single rep?
Returning the bar to the floor eliminates momentum, forcing your upper back and lats to generate 100 percent of the pulling power from a dead stop.
Should I feel this in my lower back?
You will feel your lower back working statically to hold your torso parallel to the floor, but if you experience sharp pain or severe fatigue there, the weight is likely too heavy or your torso is rising.
How is this different from a standard bent-over row?
A standard bent-over row usually keeps the weight hovering above the floor for continuous tension, whereas the pendlay row resets completely on the ground after every single repetition.