Barbell Pendlay Row

Description

The Pendlay row, named after coach Glenn Pendlay, is a strict barbell row variation where the bar starts on the floor and returns to the floor between every rep. The dead-stop reset eliminates momentum and forces explosive concentric pulling, building serious upper-back strength and power. It is favored by Olympic lifters and powerlifters for its carryover to the deadlift and overhead lifts.

Muscle Group

Back, Latissimus Dorsi, Rear Deltoid

Equipment Required

Barbell

Barbell Pendlay Row Instructions

Stand with feet hip-width apart in front of a loaded barbell on the floor.
Hinge at the hips and bend your knees as needed to grip the bar with hands just outside your knees using a double-overhand grip.
Set your torso roughly parallel to the floor — much more horizontal than a standard bent over row.
Lift your chest, pull your shoulders down and back, and brace your core hard. Lock in this body position.
Explosively pull the bar from the floor straight up to your lower chest or upper abdomen, driving your elbows up and back.
Squeeze your shoulder blades together at the top, then lower the bar all the way back to the floor under control.
Let the bar fully reset on the floor before the next rep. No bouncing, no touch-and-go.
Reset your back position if needed, then pull again. Keep every rep strict and explosive.

Barbell Pendlay Row Form & Visual

Barbell Pendlay Row Benefits

Builds explosive upper-back strength and power
Eliminates momentum, forcing strict concentric pulling
Carries over directly to deadlift starting strength
Builds the lats, rhomboids, traps, and rear delts heavily
Improves hip-hinge stability under load
Often allows heavier loading than a touch-and-go bent over row when done correctly