Skip to main content
Also known as: Pendlay row.

​
Technique

  1. While holding the Barbell, assume a standing position with slightly bent knees.
  2. Bend at the hips until your torso is roughly parallel with the floor (or slightly above).
  3. Initiate the movement by driving the elbows back and retracting the shoulder blades.
  4. Pull the weight in the direction of your upper abs.
  5. Lower the weight in a controlled manner.
  6. Keep tension at the bottom of the motion.

​
Form tips

  • Similar to all rowing exercises, think about pinching a pen between your shoulder blades at the top of the movement to target the muscles appropriately.
Logging: Total weight used.
Risks
  • This exercise can strain your lower body if not executed with appropriate body tension. Keep your cervical spine relatively neutral to avoid straining (no excessive arching or rounding).

​
Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms
  • Spine
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

​
Equipment

Barbell
Barbell

​
Appears in

Other disciplines
Joint movements
Trunkextension
Elbowflexion
Shoulderretractionextension backward
trains stretches

​
Regressions

e1ch

Machine row

Beginner

​
Variations

e131

Dumbbell bent-over row

Novice
e140

Banded bent-over row

Beginner
e132

Single dumbbell bent-over row

Beginner
e10n

Lying incline dumbbell row

Novice
e1cg

Seated cable row with forward lean

Beginner
e14l

Seated cable row

Beginner
e154

Seated bent-over dumbbell row

Beginner
e1b1

Weighted horizontal row

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.