Exercise library
Back · Barbell
Pendlay Row
Difficulty
Advanced
Sets
3–4
Reps
6–12
Equipment
Barbell
Target muscles
Primary Back
Secondary: Lats, Traps
Variations
- · Wide-grip Pendlay Row
- · Neutral-grip Pendlay Row
- · Tempo Pendlay Row
Proper form
- 01 Set a strong hip hinge or supported position before starting.
- 02 Pull with the elbows, driving them toward the hips.
- 03 Squeeze the shoulder blades together at the top.
- 04 Control the eccentric — no jerk, no dropping.
Common mistakes
- × Using excessive body English to move the weight.
- × Rounding the upper back at the top of the pull.
- × Cutting range of motion at the fully stretched position.
Tips
- ✓ Match total row volume to bench-press volume for balanced shoulders.
- ✓ Use straps if grip fails before the target muscles.
- ✓ Prioritize contraction quality over load.
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