How to do the Pendlay Row
- Start each rep with the bar on the floor and your torso near horizontal.
- Brace and pull the bar toward your lower chest.
- Return the bar to a dead stop before starting another rep.
Common mistakes
- Lifting your chest sharply to launch the bar.
- Rebounding the bar off the floor between reps.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Barbell Bent-Over Row · Barbell
- Bent-Over Dumbbell Row · Dumbbells
- Seated Cable Row · Machine
Frequently asked questions
What muscles does the Pendlay Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, erectors.
How many reps should I do for the Pendlay Row?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Pendlay Row?
Compare the setup and equipment for these alternatives: Barbell Bent-Over Row, Bent-Over Dumbbell Row, Seated Cable Row.