- EquipmentBarbell
- PatternPull
- Reps3 to 8 reps
- Joint loadLower back
Set up as for a barbell row with the bar on the floor, torso nearly parallel to the floor, back flat and hands just outside shoulder width.
First cueEach rep starts dead from the floor.
How to do the Pendlay Row
Set up. Set up as for a barbell row with the bar on the floor, torso nearly parallel to the floor, back flat and hands just outside shoulder width.
- Brace and pull the bar explosively from the floor to your lower chest.
- Touch the body briefly with the elbows driven back.
- Lower the bar back to the floor under control.
- Reset your back before the next rep.
Form cues
- Each rep starts dead from the floor.
- Keep the torso flat and still.
- Pull fast, lower controlled.
Common mistakes
- Lifting the torso to start each rep.
- Dropping the bar and losing position.
Muscles worked
Main target: Upper back. The upper back is the muscle between and around the shoulder blades. It pulls the shoulder blades together and back, which is what every row trains and what holds a posture against a long day at a desk.
On the way: Lats, Traps and Rear delts.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
What to pair it with
Movements that round out a workout with the Pendlay Row, from the same catalog the StatBlockFit app logs.
- Barbell Bench Press Superset partner: it trains the other side of the horizontal push and pull pattern, so the two can alternate.
- Barbell Curl Same pull session: it trains the biceps.
- Wrist Curl Same pull session: it trains the forearms.
A complete workout around it
4 movements, the Pendlay Row first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Pendlay Row 3 × 3 to 8 reps
- Barbell Bench Press 3 × 3 to 10 reps
- Barbell Curl 3 × 6 to 15 reps
- Wrist Curl 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Inverted Row
Bodyweight
Gym or cable swap
Seated Cable Row
Cable
Less load on the lower back
Seated Cable Row
The Pendlay Row loads the lower back by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Barbell Row.
Other variations of the Barbell Row: T-Bar Row, Chest-Supported Row, Inverted Row, Single-Arm Dumbbell Row, Seated Cable Row, Landmine Row and Smith Machine Row.
Do before it: Cat-Cow (bracing), Chest-Supported Row (same movement, lighter) and Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Pendlay Row is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Pendlay Row?
Set up: Set up as for a barbell row with the bar on the floor, torso nearly parallel to the floor, back flat and hands just outside shoulder width. Steps: 1. Brace and pull the bar explosively from the floor to your lower chest. 2. Touch the body briefly with the elbows driven back. 3. Lower the bar back to the floor under control. 4. Reset your back before the next rep. Form cues: Each rep starts dead from the floor. Keep the torso flat and still. Pull fast, lower controlled. Common mistakes: Lifting the torso to start each rep. Dropping the bar and losing position.
What muscles does the Pendlay Row work?
It trains the upper back as its main target and works the lats, traps and rear delts on the way.
What can I do instead of the Pendlay Row?
At home: Inverted Row. In a gym: Seated Cable Row. With less load on the lower back: Seated Cable Row. Each trains the same main muscle.
What should I pair the Pendlay Row with?
Good partners in the same workout are Barbell Bench Press, Barbell Curl and Wrist Curl.
How heavy should the Pendlay Row be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.