Back · Horizontal pull
Barbell Pendlay Row
The Pendlay row is a barbell row where every rep starts from a dead stop on the floor with your torso parallel to the ground. Because you reset your back each time and cannot use a stretch reflex, it trains the lats and upper back through an explosive, strict pull.
Also known as: Pendlay row, Dead-stop barbell row, Strict barbell row from floor
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Barbell, Weight plates
- Difficulty
- Intermediate
What muscles does the barbell pendlay row work?
Primary movers
- Latissimus dorsi
- Rhomboids
- Middle trapezius
Assisting muscles
- Posterior deltoid
- Biceps brachii
- Spinal erectors
- Hamstrings
- Forearms
The lats and the muscles between your shoulder blades do most of the pulling. They drive your elbows back as the bar travels from the floor to your lower chest, with the rhomboids and middle trapezius squeezing the shoulder blades together at the top.
Starting from a dead stop removes the bounce that a regular bent-over row can use. Each rep begins with a strict pull from the floor, so the back muscles must create force without help from momentum, which makes the first part of the lift feel explosive.
The spinal erectors and glutes hold your torso parallel to the floor and still. They work isometrically for the whole set, which is why the exercise also builds lower-back endurance.
The biceps and rear delts assist the pull. The hamstrings hold the hinge position, and the grip works hard because the bar must stay in your hands when you lower it back down.
How to do the barbell pendlay row
Setup
- 1
Stand with the barbell over your midfoot and your feet hip-width apart.
- 2
Hinge forward until your torso is roughly parallel to the floor and grip the bar slightly wider than shoulder-width, overhand.
- 3
Flatten your back and brace your core before each pull.
- 4
Make sure the bar starts on the floor, using full-diameter plates if needed.
Execution
- 1
Pull the bar explosively from the floor to your lower chest, driving your elbows back.
- 2
Keep your torso parallel to the floor and still, so only the bar moves.
- 3
Squeeze your shoulder blades together at the top.
- 4
Lower the bar all the way back to the floor and let it come to a dead stop.
- 5
Reset your back and brace your core.
- 6
Repeat for the desired number of repetitions.
Common barbell pendlay row mistakes
Raising the torso to help lift the bar
The back does less work and the movement turns into a standing row.
The fix: Keep your torso parallel and still, and use a lighter weight.
Rounding the lower back while hinged over
The spine flexes under load.
The fix: Hinge from the hips, brace your core and keep your back flat.
Bouncing the bar off the floor instead of resetting
You use rebound instead of strength and lose the dead-stop benefit.
The fix: Let the bar settle and re-brace before each pull.
Pulling to the stomach instead of the lower chest
The elbow path changes and the lats and upper back work less.
The fix: Aim the bar at your lower chest, driving your elbows back.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 4–5 | 3–6 | Heavy but strict, 1–2 reps in reserve | 2–3 min |
| Hypertrophy | 3–4 | 6–10 | Moderate weight, 1–2 reps in reserve | 90 s–2 min |
| Beginner | 2–3 | 6–8 | Light barbell, focus on the flat back | 90 s |
Use the Pendlay row as a main back exercise on pulling days, usually in lower rep ranges so every rep stays strict. Reset fully between reps, and drop the weight if your torso begins to rise.
Running the barbell pendlay row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBarbell Pendlay Row variations and alternatives
Supports your torso so the lower back does less work.
Barbell Bent-Over Row
AlternativeThe continuous-tension version with no rest on the floor.
Reverse Grip Bent Over Barbell Row
AlternativeAn underhand grip that brings the biceps in more.
T-Bar Row
AlternativeA neutral-grip row with a supported start.
Dumbbell Bent-Over Row
AlternativeA lighter dumbbell row that allows a freer arm path.
Frequently asked questions
What is the difference between a Pendlay row and a bent-over row?
The Pendlay row starts every rep from a dead stop on the floor with the torso parallel, while a bent-over row usually keeps the bar off the floor.
Why does the bar start on the floor?
It removes the stretch reflex and the continuous tension, so each rep is a strict pull from rest.
Should my torso move?
No. Keep it parallel to the floor and still, so only the bar moves.
What muscles does the Pendlay row work?
The lats, rhomboids and middle traps, with the rear delts, biceps and lower back helping.
Hercules tracks every barbell pendlay row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play