Are barbell rows just not cutting it for you? Here’s why you should try the Pendlay row instead.
- If barbell rows are causing you back pain
- If your form is starting to break down during a barbell row
- If you need some variety in your row routine.
The Pendlay row was invented by Glenn Pendlay, a legendary American weightlifting coach, for two reasons:
1) He noticed that people tended to break form during the barbell row by bringing their torso up too high.
2) He found that people with back injuries had difficulty adding barbell rows back into their workout routines.
His solution? A row that stops in the middle. During the Pendlay row, you literally allow the barbell to fall back to the ground after lifting it. Coming to a dead stop.
Why is that important? The dead stop after each rep allows the lifter to reset form and correct their position between each rep.
We’re Back Muscle Solutions, your one-stop shop for all resources on back health through massage, stretching, and strengthening.
We care about getting strong safely.
And that’s why we’re excited to tell you all about the Pendlay row today.
We’ll cover:
- Pendlay Row Form: How To
- Pendlay Row Muscles Worked
- Pendlay Row vs. Barbell Row
- Pendlay Row: 7 Pro Tips
- Pendlay Row Variations
- Pendlay Row Alternative Options
- Our Best Rowing Resources
- Pendlay Row FAQs
Now, let’s learn how to row safely.
Pendlay Row Form: How To
It’s important to pay attention to every little detail about your Pendlay row form. That’s why I recommend checking out the pro tips section further down in the article. But for now, let’s start with the basic steps of a Pendlay Row How-to.
1) First, set your barbell to the desired weight.
2) Next, stand over the bar with your feet shoulder-width apart or slightly wider.
3) Bend your knees slightly as you would for a deadlift.
4) Now, hinge back at your hips–pushing your hips and butt back and maintaining a flat back. Your torso should be parallel to the floor.
5) Grab the bar with a grip just slightly wider than shoulder-width.
6) Keep a tight core as you explosively row the bar up to just below your chest.
7) Then, allow the bar to lower back to the ground–quickly without losing control.
8) The bar should come to a full stop at the end.
9) Then, repeat for the desired amount of reps.
Pendlay Row Muscles Worked
The Pendlay row is a back exercise that also hits way more than just your back. Here are the Pendlay row muscles worked:
- Lats (primary Pendlay row muscle worked)
- Traps
- Biceps
- Forearms
- Glutes
As you can see, the Pendlay row truly is a compound back exercise–working multiple muscles at once.
Because of this, the Pendlay row is a great exercise to use as your main lift. In other words, saving strength and energy so you can put all the umph into your Pendlay row is worth it because it builds so much strength in your back, legs, and arms at the same time.
Pendlay Row vs. Barbell Row
As I already mentioned, the Pendlay row is very comparable to the barbell row AKA the bent-over barbell row. So, let’s talk about the Pendlay row vs. barbell row, so you know all the differences and similarities.
First, to be clear–one exercise is not better than the other. That said, the Pendlay row vs. barbell row might be a better choice for you in certain circumstances.
Pendlay Row vs. Barbell Row: Concentric & Eccentric
During both the Pendlay row and the barbell row, there is a concentric and an eccentric portion of the exercise. Let’s clarify what that means.
Concentric: The part of the row where you row the weight up towards your body.
Eccentric: The part of the row where you lower the weight back down away from your body.
The barbell row utilizes a slow and controlled approach on the eccentric, which is typical for most exercises.
The major difference when comparing the Pendlay row vs. barbell row is that the Pendlay row form puts all the emphasis on the concentric portion of the exercise. And when you lower the weight down, you basically just let it fall.
This allows muscle stimulation in a unique way.
Pendlay Row vs. Barbell Row: Torso Positioning
When it comes to torso positioning in the Pendlay row vs. barbell row, you will want to make sure your torso is completely parallel to the floor during a Pendlay row. This is an ideal position for people with lower back issues because you’re closer to the floor as you perform these reps, so your back takes less of a hit.
The barbell row, in contrast, allows you to slightly lift your torso up, which is appropriate for this exercise but can be more difficult for people with lower back issues.
Pendlay Row vs. Barbell Row: Full Stop vs. Continued Motion
The full stop at the end of each rep for the Pendlay row allows the lifter to reset their stance and positioning.
In contrast, the barbell bent-over row uses a continuous motion–allowing the potential for a break in form.
Pendlay Row: 7 Pro Tips
Since the Pendlay row form is so finicky, now’s the part where we get picky. Especially if the whole point of an exercise is to build muscle while keeping your back safe, it pays to know the little details that actually keep your back–and the rest of your body–safe!
Pendlay Row Pro Tip #1: Where to Position Your Feet
When approaching the bar, lots of people like to get up real close and personal with the bar.
But the thing is, when you stand too close to the bar, your knees will end up getting in the way of the bar.
A good rule of thumb is to make sure the barbell is just over mid-foot–where your toes begin.
Of course, based on your body, you may need to adjust accordingly.
Pendlay Row Pro Tip #2: How Your Grip Affects the Lift
You’ll want to avoid an overly narrow grip during your Pendlay row because this can lead to wrist flexion, which can hurt your wrists.
In general, go for a grip just wider than shoulder-width apart.
That said, you can experiment with slight variations on the grip to bias specific muscles.
For example:
A closer grip will target your lats.
A wider grip will target your upper back.
Even with these adjustments, though, the closer grip should still wider than shoulder-width. And you want to keep an eye on those wrists to make sure they are neutral and not flexing.
Pendlay Row Pro Tip #3: Back Angle - Always Parallel
When it comes to your back angle, you’ll want to make sure your back is consistently parallel to the ground throughout the entirety of the exercise.
To do this, you’ll want to:
- Set your hips fully back in that hip hinge position.
- Anteriorly rotate your pelvis to keep your spine neutral.
- Keep your head in neutral spine.
If you notice your spine rounding during the motion, this is an indication that something is off. Never allow your spine to round during a Pendlay row. One of the best ways to think about this is to not bend over when you grab the bar. Rather, focus on setting your hips back into that hinge.
Once you have the form down, avoid elevating your torso throughout the motion. This defeats the whole purpose of the back-safe Pendlay row form.
Pendlay Row Pro Tip #4: How Much Weight to Lift
I’ll shoot straight here: Avoid going too heavy for the Pendlay row.
What’s the first thing to happen when you lift too heavy? Your torso will start to rise.
This is NOT one of those exercises where it’s okay to break form a little to continue going on those reps. Instead, focus on keeping the weight manageable on the Pendlay row, so each rep is perfect and intentional.
Pendlay Row Pro Tip #5: Using the Full Stop
Another major point of the Pendlay row is to use that full stop to your advantage.
It’s a purposeful break. Use it to check form and check to make sure your back is in a safe position.
As we discussed, you want to let the weight fall–rather than controlling the eccentric. However, avoid using momentum to help you lift the weight. Not only will this potentially hurt your back but you’ll also miss out on the full muscle work, which is all in the concentric for the Pendlay row. You work those muscles more when you stop fully.
Pendlay Row Pro Tip #6: Arm Angle
Chicken-winging it during the Pendlay row is not the answer. In fact, if you flare out those elbows too much, you’ll end up missing out on the lat work. It could also cause shoulder injury, which is never worth risking.
On the other hand, if you tuck your elbows in too much, you also will fail to engage the lats.
A nice balance is to keep your elbows at about a 45-degree angle from your body.
Pendlay Row Pro Tip #7: Shoulder Blade Engagement
You’ve probably heard the hands-in-pockets analogy for rows, and that applies here.
Engage your shoulder blades by pressing them both down and back–just what they'd do if you had your hands in your pockets.
During the Pendlay row, be sure to squeeze your shoulder blades at the top of the motion. This will allow you to maximize the muscle work in your back.
Pendlay Row Variations
If you’re looking for progressions or regressions for the Pendlay row, check out these Pendlay row alternative options.
Pendlay Row Variations #1: Elevate the Barbell
Are Pendlay rows too hard for you at the moment? No sweat. Try elevating the barbell.
If you find yourself rounding your back and struggling to reach the barbell down at the ground, it could mean that your current flexibility is a limiting factor for you. If that’s the case, an easy fix is to simply lessen the range of motion (ROM) that the barbell will travel.
How do we do this?
Place blocks or weight plates at either side of you, so that the barbell itself is lifted up higher at the start of the motion.
This Pendlay row variation is easy to implement, and it makes the exercise more manageable for a lot of people.
Pendlay Row Variations #2: Pendlay Row Deficit
Are Pendlay rows too easy for you?
With the Pendlay row deficit, you can increase the difficulty of the exercise.
All you have to do is find a box or some weight plates. But this time, instead of raising up the barbell, your goal is to make yourself even taller.
By standing on a box or weight plate that increases your height by just a few inches, you’ll increase the ROM necessary for the Pendlay row. The Pendlay row deficit will elevate the challenge of the exercise to a whole new level.
Pendlay Row Alternative Options
Or if you’re looking for similar exercises, check out these Pendlay row alternatives.
Pendlay Row Alternative Option #1: The Gorilla Row
1) Position two kettlebells on the ground in front of you, spaced about hip-width apart.
2) Stand just behind the kettlebells, then adjust your stance by stepping wider so your feet are outside and behind them.
3) Push your hips back as you hinge at the hips, keeping your knees slightly bent. Ensure your back stays straight, and lower your torso until it's almost parallel to the ground.
4) Make sure your knees are spread wide enough to allow the kettlebells to be lifted.
5) Grab both kettlebells simultaneously with a firm grip.
6) Activate your core and lift your chest, maintaining strong posture throughout.
Pendlay Row Alternative Option #2: The Seal Row
1) Adjust the bench to a height where you can comfortably reach the dumbbells on the floor.
2) Grip the dumbbells with an overhand grip. It helps to use straps to avoid grip fatigue.
3) Lift the dumbbells toward your chest, focusing on squeezing your shoulder blades together at the top of the motion.
4) Pause briefly at the top, then lower the dumbbells to finish the rep.
Our Best Row Resources
By the way, if you’re looking for more row exercises, we’ve got you covered! At Back Muscle Solutions, we’re experts on all things back strength, and rows are one of the best exercises to target back strength.
Check out the articles below:
Low Cable Row: Ultimate Back Isolation Exercise
Landmine Row Ultimate Guide: How to, Alternatives, And More
Standing Cable Row: vs Seated, How to, & Pro Tips
Upper Back Rows: The Most Explosive Upper Back Exercises
We’ve also got a back-strengthening program called Back of Steel 2.0.
Back of Steel is a comprehensive guidebook designed to help you strengthen your lower back and live pain-free. It features a 15-minute, 3-day-per-week program that can be done independently or as a supplement to your current routine.
Developed by Ben, founder of Back Muscle Solutions, the program incorporates the exercises and principles that helped him overcome four years of debilitating back pain. The guide also includes:
- Exclusive written and video content
- Exercises for building resilience
- And essential tips for training with a focus on lower back health
Plus, it comes with a 100% satisfaction guarantee—if it doesn't work for you, you'll receive a full refund.
Pendlay Row FAQs
What is the difference between Pendlay row and barbell row?
The Pendlay row involves keeping your torso completely parallel to the floor; whereas a barbell row allows for some torso elevation. Also, the Pendlay row requires you to come to a full stop at the end of each rep. The barbell row does not.
What are Pendlay rows good for?
Pendlay rows are a great back-safe way to strengthen your lats as well as other back and leg muscles.
Do Pendlay rows go to chest or stomach?
Your Pendlay row should come up to just below your chest–above your stomach.
What is the difference between Pendlay row and seal row?
During a Pendlay row, you stand and hinge back at your hips, keeping your torso parallel to the floor. During a seal row, you use a bench to hold up your body as you row dumbbells up towards you.
[1] https://link.springer.com/article/10.1186/s13102-020-00181-0
[4] https://pubmed.ncbi.nlm.nih.gov/19620925/