back intermediate

Pendlay Row

The Pendlay row is a stricter version of the barbell row, named after Olympic weightlifting coach Glenn Pendlay. Each rep starts from a dead stop on the floor — no momentum, no bouncing, no cheating. This makes it brutally honest: you either have the back strength to pull the weight, or you don't. It builds back thickness like nothing else.

How to Do Pendlay Row: Step by Step

  1. Set up like a deadlift — bar over mid-foot, shoulder-width grip
  2. Hinge forward until your torso is nearly parallel to the floor
  3. Pull the bar explosively to your lower chest/upper abdomen
  4. Lower the bar back to the floor — let it come to a complete stop
  5. Reset your position before each rep — no touch-and-go

Common Mistakes to Avoid

  • Torso rising up during the pull — stay parallel to the floor
  • Bouncing the bar off the floor — each rep is a dead stop
  • Pulling to the belly instead of the lower chest — aim higher for better lat engagement

Muscles Worked

backbiceps
Equipment barbell
Tracking Count reps

Try AI-Powered Form Tracking

Try PushUp Pro Free