How to do a Pendlay Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Pendlay Row
Target muscles worked
Instructions for Proper Form
Pendlay Row is a variation on the more standard Barbell Row. Like other variations, this is a compound exercise that primarily targets your back, but also hits your biceps and shoulders. The key difference is that you reset to the ground between each rep, which helps improve explosiveness and promotes proper form. This is a great exercise for building strength and muscle mass in your back.
- Stand upright with your shins just in front of a barbell before bending your hips backwards to reach your extended arms to grab the barbell with an overhand grip shoulder width apart.
- Bend your elbows up past your sides to bring the barbell up towards just above your belly button.
- Extend your arms to return the barbell back to the resting starting position and repeated for the allotted repetitions.
Weight & 1 Rep Max Calculator
Average Pendlay Row standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps50lbs65lbs
- advanced8reps60lbs75lbs
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Alternative Exercises to Pendlay Row
1. Dumbbell Row
99.9 mSCORESWAPPED 546 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
2. Bent Over Barbell Row
97.1 mSCORESWAPPED 461 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
3. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 417 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
4. Reverse Grip Barbell Bent Over Row
83.9 mSCORESWAPPED 303 TIMESReverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.
5. Cable Row
99.8 mSCORESWAPPED 293 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
6. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 285 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
7. Incline Dumbbell Row
90.5 mSCORESWAPPED 275 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
8. Lat Pulldown
100 mSCORESWAPPED 237 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
9. Machine Row
95.6 mSCORESWAPPED 172 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
10. Straight-Arm Pulldown
81.4 mSCORESWAPPED 131 TIMESThis is an isolation exercise that primarily targets your back. Pulling the bar down in an arc with your arms straight helps to remove muscle groups like biceps from the movement, and allows you to focus your attention on your back. You can further adjust where in your back you’re targeting by moving your hands closer to the ends of the bar.
- Beginner
- Back
- Lat Pulldown