Pendlay Row
The dead-stop row — every rep starts from the floor, building explosive back power with zero cheating.
Setup
- Barbell on the floor, hinge to a flat back roughly parallel to the ground.
- Hands just outside the knees.
How To Do It
- Row the bar explosively to the lower chest.
- Return the bar all the way to the floor and reset each rep.
- The torso does not rise — the angle stays fixed.
Breathing
Inhale, brace, row on the exhale.
Common Mistakes
- Letting the torso rise to help the bar up.
- Touch-and-go reps. Each rep starts dead on the floor.
Programming It
Three to five sets of 3-6, resetting on the floor each rep.
Why This Exercise Works
Every rep starts dead on the floor, so there is no bounce, no stretch reflex, and no cheating with a rising torso. You get a pure concentric row from a fixed position, which is why the weights are lower and the mid-back works harder than it does in a touch-and-go row.
Where You Should Feel It
Lats and mid-back exploding from a dead stop, with the torso parallel throughout. Resetting on the floor each rep removes all momentum, which is why it feels much harder than a regular row.
Where It Fits in a Program
The dead-stop row — every rep starts from the floor, building explosive back power with zero cheating. Build the day around it rather than fitting it in wherever there is a gap.
Progressing and Regressing It
To progress the pendlay row: add a plate while the torso stays parallel. To regress it: raise the bar onto small blocks, or switch to a chest-supported row.
Who It's For
Anyone who wants back strength without any cheating. It demands a strong hinge hold, so it is not a beginner row.
Equipment and Substitutions
What you need for this one: a barbell. Without a barbell, load the same pattern with dumbbells or a machine from the list below and accept a smaller top-end number.
Related Exercises
- Seal Row — Back, Rear Delts
- Barbell Row — Back, Lats, Rear Delts
- Landmine Row — Back, Lats
- Renegade Row — Back, Core, Shoulders
- Chest-Supported Row — Back, Lats, Rear Delts
- Kettlebell Row — Back, Lats, Biceps
- Band Row — Back, Lats, Biceps
- One-Arm Dumbbell Row — Back, Lats, Biceps
Common Questions
What muscles does the pendlay row work?
The pendlay row primarily trains the back, lats, rear delts.
How many sets and reps should I do?
Three to five sets of 3-6, resetting on the floor each rep.
What are the most common pendlay row mistakes?
Most often: letting the torso rise to help the bar up; touch-and-go reps.
Do I need a barbell to do this?
This version uses a barbell, and it trains the back, lats, rear delts. If there is no bar free, the dumbbell and machine versions below are honest substitutes — the bar mainly buys you load, not a different stimulus.
Is this safe if I have an existing injury?
The pendlay row puts the shoulder and elbow under load through a range many people have lost, so a cranky shoulder usually objects here before anything else does. Pain that pinches at a specific point is worth assessing; ordinary training discomfort is not. Not medical advice.