Pendlay Row: how to do it right
In short: The Pendlay row pulls the bar from the floor to the lower ribs, torso nearly horizontal, targeting back thickness under heavy tension in the stretched position.
How to do it, step by step
- 1Bar on the floor under your shoulders, torso parallel to the floor, back braced and neutral, overhand grip shoulder-width.
- 2Pull the bar in a straight line toward the bottom of your ribs driving your elbows back.
- 3Squeeze your shoulder blades at the top, without shrugging or standing your torso up.
- 4Brake the descent over 2-3 s and let the bar return to contact with the floor.
- 5Make a clean stop on the floor, release the elastic tension, then pull again cleanly.
The mistake to avoid
Don't straighten your back with momentum, keep it braced and horizontal.
Other common mistakes
- Standing your torso up to throw the load, which steals the tension from the back: lock the nearly horizontal trunk angle the whole way.
- Bouncing the bar off the floor, which cancels the point of the Pendlay: make a complete stop and release the tension before every rep.
- Pulling with your arms and shrugging: start with scapular retraction and bring your elbows back.
- Lowering in free fall: brake the stretching phase over 2-3 s to load the lengthened back.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps
The lats and especially the rhomboids and mid traps provide mid-back thickness through scapular retraction. The teres major and rear delt assist, the biceps and brachialis bend the elbow. The spinal erectors, hamstrings and glutes stabilize the leaning trunk isometrically.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Bar on the floor under your shoulders, torso parallel to the floor, back braced and neutral, overhand grip shoulder-width. Pull the bar in a straight line toward the bottom of your ribs driving your elbows back, squeeze your shoulder blades at the top without standing up. Brake the descent and set the bar back on the floor with a clean stop before every rep.
How far down should I go?
Lower the bar to firm contact with the floor, arms straight, back stretched and shoulder blades relaxed forward: it is the hardest and most useful point. At the top, bring the bar to your lower ribs while squeezing your shoulder blades, without standing up. Go for the full range you control, not the one you take by wriggling.
I don't feel anything, is that normal?
You should feel your mid back, rhomboids and mid traps, when you squeeze your shoulder blades. If you only feel your arms, you are pulling too much with the elbows: start with scapular retraction. Load lighter than your regular row and focus on the braking toward the floor, that is where thickness is built.
How fast should I do the movement?
Pull firmly toward your ribs, then brake the descent toward the floor over 2 to 3 seconds. It is that braking under stretch that loads your back, not the speed of the pull. Stop dead on the floor before restarting, never a bounce.
How should I breathe?
Breathe in and hold before pulling, keep the breath held to lock your brace and protect your leaning lower back. Breathe out at the end of the pull or once the bar is back on the floor. Never let your belly go slack during the low phase.