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Pendlay Row

The power builder — develops explosive pulling strength, upper back mass, and Olympic lifting carryover

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull (Explosive)
Primary MusclesLats, Rhomboids, Traps
Secondary MusclesRear Delts, Erector Spinae, Biceps
EquipmentBarbell, Weight Plates
Difficulty⭐⭐⭐ Advanced
Priority🟡 Important

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar on floor with standard plates (9" height)
    • Must use bumper plates or standard 45lb plates
    • Smaller plates = deficit, harder
  2. Stance: Feet hip to shoulder-width apart, minimal knee bend
  3. Hip hinge: Torso PARALLEL to floor (horizontal)
    • This is the key difference from standard barbell rows
    • Requires excellent hamstring flexibility
  4. Grip: Overhand (pronated), slightly wider than shoulder-width
    • Wider grip = more upper back activation
  5. Back position: Neutral spine, chest parallel to floor
  6. Head position: Neutral, looking at floor
  7. Arms: Hanging straight down, perpendicular to floor
  8. Pre-tension: Engage lats before the pull

Equipment Setup​

EquipmentSettingNotes
BarbellStandard 20kg/45lb Olympic barMust reset on floor each rep
PlatesStandard 45lb plates or bumper platesSmaller plates don't work well
PlatformLifting platform or stable floorBar will contact floor every rep
ChalkRecommendedImproves grip for explosive pulls
Setup Cue

"Torso parallel to floor, bar directly below shoulders, explode up like a clean pull"

🔄 Execution​

The Movement​

What's happening: Dead-stop position with torso parallel

  1. Bar rests completely on floor (dead stop)
  2. Hip hinge to parallel torso position
  3. Grip bar overhand, slightly wide
  4. Shins vertical, minimal knee bend
  5. Big breath, brace core HARD
  6. Engage lats, create tension
  7. Bar directly under shoulders

Tempo: Reset completely each rep — no rushing

Feel: Hamstrings stretched, core braced, ready to explode

Critical: Bar must be completely still on floor before each rep

Key Cues​

Primary Cues
  • "Torso parallel, explode up to chest" — defines the movement
  • "Pull like a clean, but to chest not shoulders" — explosive nature
  • "Dead stop every rep, no bouncing" — strict form
  • "Torso stays frozen, only arms move" — isolation of back

Tempo Guide​

GoalTempoExample
PowerX-0-2-1Explosive up, no pause, 2s down, 1s reset
StrengthX-0-2-2Explosive up, no pause, 2s down, 2s reset
Hypertrophy1-1-2-1Fast up, 1s hold, 2s down, 1s reset

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
LatsExplosive shoulder extension█████████░ 90%
RhomboidsExplosive scapular retraction█████████░ 90%
Mid/Lower TrapsScapular retraction, depression████████░░ 85%

Secondary Muscles​

MuscleActionActivation
Rear DeltsShoulder horizontal abduction████████░░ 80%
Erector SpinaeMaintaining parallel torso under load████████░░ 80%
BicepsElbow flexion██████░░░░ 65%

Stabilizers​

MuscleRole
CoreMaintains rigid torso in parallel position
Glutes/HamstringsMaintain hip hinge, prevent standing up
Forearms/GripExplosive grip strength
Muscle Emphasis

Pendlay row emphasizes: Upper back (rhomboids, traps), explosive strength, rate of force development Compared to standard row: More upper back, more power, less lower lat, requires more core/hamstring strength To maximize power: Focus on bar speed, not weight. This is about SPEED of contraction.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Standing up during pullTorso rises, turns into cheat rowDefeats purpose, removes power componentLock torso parallel, film yourself
Slow, controlled pullTreating it like standard rowNot training explosive powerPull FAST — maximum speed off floor
Bouncing bar off floorUsing floor to create momentumCheating, reduces muscle activationComplete dead stop each rep
Rounding lower backLumbar flexion in parallel positionInjury risk, especially with explosive pullLighter weight, improve hamstring flexibility
Not pulling to chestShort range of motionIncomplete contractionPull to sternum/lower chest every rep
Most Common Error

Not maintaining parallel torso — if your torso rises during the pull, you're doing a standard barbell row with poor form, not a Pendlay row. The parallel position is non-negotiable.

Self-Check Checklist​

  • Torso stays parallel to floor throughout entire set
  • Bar comes to complete stop on floor every rep
  • Pull is EXPLOSIVE, not slow and controlled
  • Bar contacts sternum/lower chest at top
  • Shins stay relatively vertical (minimal knee bend)

🔀 Variations​

By Grip​

AspectDetails
GripPronated, slightly wider than shoulders
Best ForUpper back development, most people
EmphasisRhomboids, traps, lats

By Tempo/Intent​

AspectDetails
Load60-75% of regular barbell row
Reps3-6 per set
IntentMaximum bar speed
Best ForPower development, athletic performance

Special Variations​

VariationChangePurpose
Pause Pendlay Row2s pause at chestEliminate momentum completely
Dead-Stop RowSame as PendlayAlternative name
From BlocksElevate bar 2-4"Reduce range of motion, overload top
Deficit Pendlay RowStand on platformIncrease range of motion, very advanced

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% Regular Row)RIR
Power4-63-52-3 min60-70%3-4
Strength3-55-82-3 min70-80%2-3
Hypertrophy3-48-1090s-2min75-85%2-3
Load Guidance

Pendlay rows use 20-30% LESS weight than standard barbell rows due to:

  1. Parallel torso position (harder to maintain)
  2. Dead stop (no momentum)
  3. Explosive intent (speed over max load)

If you barbell row 185 lbs, start Pendlay rows around 135 lbs.

Workout Placement​

Program TypePlacementRationale
Powerlifting/StrengthAfter main lifts (squat/bench/deadlift)Explosive accessory work
Olympic liftingEarly in sessionSpeed work, clean/snatch carryover
BodybuildingFirst back exerciseMost demanding when fresh
Athletic performanceEarly in workoutPower development requires freshness
Not for Beginners

Pendlay rows require excellent hip hinge mechanics, hamstring flexibility, and core strength. Master standard barbell rows first. This is an ADVANCED exercise.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner0x/weekNot recommended — build foundation first
Intermediate1x/week3-4 sets, focus on technique
Advanced1-2x/week4-6 sets, vary intensity

Progression Scheme​

Progressive Overload

For Pendlay rows, prioritize BAR SPEED over adding weight. If bar speed slows down, you've gone too heavy. This is a power exercise — speed is the goal, not maximum load.

Sample Progression​

WeekWeightSets x RepsNotes
195 lbs4x5Learn parallel position, explosive pull
2105 lbs4x5Add 10 lbs, maintain speed
3115 lbs4x5Add 10 lbs
495 lbs4x6Deload weight, add reps
5125 lbs4x5Continue progression

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Barbell Row OverhandBuild rowing foundation
Seal RowRemove lower back/hamstring requirement
Chest-Supported RowLearn explosive pulling without torso stability demand
Cable Row ExplosivePractice explosive pulling with support

Progressions (Harder)​

ExerciseWhen ReadyLink
Snatch Grip Pendlay RowPerfect form with regular grip
Deficit Pendlay RowExceptional mobility and strength
Heavy Pendlay RowWhen power focus shifts to strength

Alternatives (Same Goal, Different Movement)​

AlternativeBenefitEquipment
Clean PullFull Olympic lift movementBarbell, bumper plates
Seal Row ExplosiveExplosive pulling, no lower backBench, barbell
Chest-Supported Row ExplosiveExplosive back work, supportedMachine/bench

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back issuesExtreme position + explosive pullStick to standard rows or chest-supported
Poor hamstring flexibilityCan't achieve parallel torsoImprove mobility first, use standard rows
Disc herniationSpinal loading in compromised positionAvoid entirely
Shoulder impingementExplosive pulling overheadReduce ROM or avoid
Stop Immediately If
  • Sharp pain in lower back during setup or pull
  • Cannot maintain parallel torso without rounding
  • Hamstring cramping or sharp pain
  • Shoulder pain during explosive pull
  • Form breakdown after 2-3 reps

Injury Prevention​

StrategyImplementation
Master prerequisitesPerfect standard barbell rows first
Mobility workHamstring flexibility to achieve parallel torso
Start lightUse 50-60% of regular row weight to learn
Film yourselfCheck torso stays parallel throughout
Explosive warm-upDynamic stretching, explosive movements before

Lower Back Protection​

The parallel torso position is extremely demanding:

  • Perfect hamstring flexibility required — if you round to get parallel, don't do these
  • Brace HARD every rep — this isn't optional
  • Don't go too heavy — this is a power exercise, not max strength
  • Reduce volume — 3-5 sets is enough, don't overdo it
Most Common Injury

Lower back strain from attempting parallel position without adequate flexibility or core strength. If you can't maintain a neutral spine in this position, you're not ready for Pendlay rows.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExplosive extension60-70° extension🟡 Moderate
ElbowExplosive flexion140° flexion🟢 Low
SpineIsometric stabilization in flexionMinimal movement🔴 High
HipIsometric at 90° flexion90° flexion maintained🔴 High
ScapulaExplosive retractionFull retraction🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip90°+ flexionCan touch floor with straight backHip flexor stretches, hamstring work
HamstringsExcellent flexibilityCan hip hinge to parallel without roundingDaily hamstring stretching for 4-6 weeks
ThoracicGood extensionCan maintain chest up at parallelFoam roll, thoracic extensions
Shoulder70° extensionCan pull elbows well behind torsoLat stretches, shoulder mobility
Joint Health Note

Pendlay rows place significant stress on the lower back due to the parallel torso position. This is NOT inherently dangerous for healthy individuals with good mobility, but it requires respect and proper progression. This is not a beginner exercise.

❓ Common Questions​

What's the difference between Pendlay rows and regular barbell rows?

Three key differences:

  1. Torso angle: Parallel to floor (vs 30-45° for standard rows)
  2. Dead stop: Bar rests on floor between every rep (vs touch-and-go)
  3. Explosive pull: Maximum speed (vs controlled tempo)

Pendlay rows train POWER. Standard rows train strength/hypertrophy.

Why can't I use as much weight?

Normal — expect to use 20-30% less weight than standard rows because:

  • Parallel position is much harder to maintain
  • Dead stop removes momentum
  • Explosive pull prioritizes speed over max load

If you row 185 lbs, you might Pendlay row 135 lbs. This is expected.

My hamstrings are too tight for parallel position — what should I do?

Don't force it. You have two options:

  1. Work on mobility — 4-6 weeks of daily hamstring stretching, then try again
  2. Use standard barbell rows — you don't NEED Pendlay rows

Forcing parallel position with tight hamstrings = rounded lower back = injury risk.

Should I use this for muscle growth or power?

Primary purpose: POWER (rate of force development, explosive strength). Secondary benefit: muscle growth.

For pure hypertrophy, standard barbell rows are better (more time under tension, heavier loads possible). Use Pendlay rows for power, explosiveness, and athletic carryover.

How explosive should the pull be?

MAXIMUM speed. Pull like you're trying to rip the bar off the floor. Think Olympic lift speed. If you're doing slow, controlled pulls, you're doing standard rows from the floor, not Pendlay rows.

Bar should accelerate FAST from floor to chest.

Can I do these instead of regular barbell rows?

For most people: No. Pendlay rows are a specialty exercise for power development. Most programs benefit from standard rows as the primary horizontal pull, with Pendlay rows as an occasional variation.

Exceptions: Olympic lifters, athletes prioritizing explosive strength.

📚 Sources​

Biomechanics & Muscle Activation:

  • Fenwick, C.M. et al. (2009). Comparison of Different Rowing Exercises — Tier A
  • Cronin, J. et al. (2007). Power Development in Rowing Movements — Tier A
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Glenn Pendlay Coaching Archives — Tier C
  • NSCA Essentials of Strength Training — Tier A
  • Stronger by Science — Greg Nuckols — Tier B

Technique:

  • Starting Strength Forums — Glenn Pendlay Posts — Tier C
  • Catalyst Athletics — Olympic Lifting Accessory Work — Tier B
  • Jim Wendler 5/3/1 Assistance Work — Tier C

Safety:

  • McGill, S. (2015). Back Mechanic — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
For Mo

When to recommend this exercise:

  • User wants to develop explosive pulling power
  • User is an Olympic lifter or athlete needing power development
  • User has mastered standard barbell rows and wants progression
  • User has excellent hamstring flexibility and core strength

Who should NOT do this exercise:

  • Beginners — Suggest Barbell Row Overhand to build foundation
  • Poor hamstring flexibility → Work on mobility for 4-6 weeks first
  • Lower back issues → Suggest Seal Row or Chest-Supported Row
  • Disc herniation or back injury history → Avoid entirely

Key coaching cues to emphasize:

  1. "Torso PARALLEL to floor — this is non-negotiable"
  2. "Bar comes to COMPLETE STOP on floor every rep"
  3. "EXPLODE — pull as fast as you physically can"
  4. "Bar to chest, not belly — this is an upper back movement"

Common issues to watch for in user feedback:

  • "I can't keep my torso parallel" → Hamstring flexibility issue, needs standard rows instead
  • "My lower back hurts" → Form breakdown or not ready for this exercise
  • "What weight should I use?" → 20-30% less than standard rows, prioritize speed
  • "Am I supposed to go slow?" → NO — this is explosive, maximum bar speed

Programming guidance:

  • Pair with: Olympic lifts, explosive movements, vertical pulls
  • Avoid same day as: Heavy deadlifts (both stress lower back in flexion)
  • Typical frequency: 1x per week for most, 2x for Olympic lifters
  • Place early in workout when CNS is fresh

Progression signals:

  • Ready to add weight when: Bar speed stays explosive, parallel torso maintained, 5x5 with ease
  • Regress if: Torso angle rises during set, bar speed slows, lower back fatigue
  • Consider switching if: Can't achieve parallel position after mobility work — some people aren't built for this

Red flags:

  • Rounding lower back to achieve parallel → stop immediately, not ready
  • Standing up during pull → coaching on torso position needed
  • Slow bar speed → weight too heavy or misunderstanding exercise intent
  • Bouncing bar off floor → defeats the dead-stop purpose

Last updated: December 2024