How to do the Dumbbell Pendlay Row
Primary: Upper Back · also works Lats, Biceps, Shoulders, Lower Back, Forearms.
The Dumbbell Pendlay Row is a variation of the traditional row that focuses on explosiveness, strength, and improving posture. Named after the weightlifting coach Glenn Pendlay, this exercise emphasizes a strict form that engages the upper back muscles to a high degree whilst minimizing lower back strain. It is performed using a flat bench and dumbbells, and is particularly popular among intermediate and advanced lifters looking to increase their pulling strength.
Step by step
- 1
Place a pair of dumbbells on either side of a flat bench and assume a parallel stance with feet shoulder-width apart.
- 2
Bend at the hips and place your hands on the bench to support your upper body, ensuring your back is flat and parallel to the ground.
- 3
Grab the dumbbells with a neutral grip and pull them towards your lower chest, squeezing your shoulder blades together at the top of the movement. Lower the dumbbells back to the ground and reset before each new rep.
Coaching cues
- Ensure your back remains flat and parallel to the ground throughout the movement to target the upper back effectively.
- Keep your head in a neutral position and avoid craning your neck upwards.
- Use a controlled, explosive movement to pull the dumbbells towards your chest and lower them back down slowly.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Pendlay Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Pendlay Row work?
Primary: Upper Back. Secondary: Upper Back, Lats, Biceps, Shoulders, Lower Back, Forearms
How many sets and reps of Dumbbell Pendlay Row should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Pendlay Row?
Same movement pattern, different equipment: Chest-Supported Row, Dumbbell Row, Rear Delt Fly, Renegade Row, Bent Over Dumbbell Rows, Dumbbell Bent Over Rows.
Is the Dumbbell Pendlay Row good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.