How to do the Pendlay Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts, Lower Back, Core. Also called: dead stop barbell row.
Step by step
- 1
Stand over the bar with your feet hip-width apart and grip it slightly wider than shoulder-width.
- 2
Hinge at the hips until your torso is parallel to the floor with a flat back.
- 3
Explosively pull the bar to your lower chest while keeping your torso still.
- 4
Lower the bar back to the floor and let it come to a complete stop before the next rep.
Coaching cues
- Each rep starts from a dead stop on the floor
- Keep your torso parallel; do not rise as you pull
- Brace hard before every pull
Common mistakes
- Letting the torso rise with the bar
- Rounding the lower back at the start
- Bouncing the bar off the floor
Sets, reps and where it fits
Muscle
3–4 × 5–8
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Pendlay Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Pendlay Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts, Lower Back, Core
How many sets and reps of Pendlay Row should I do?
For muscle: 3–4 sets of 5–8 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 Pendlay Row?
Same movement pattern, different equipment: Barbell Row, Chest-Supported Row, T-Bar Row, Dumbbell Row, Meadows Row, Band Face Pull.
Is the Pendlay Row good for beginners?
It is an advanced movement. Build up through the easier alternatives first.