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How to do it
- Set a loaded barbell on the floor directly in front of your shins.
- Bend forward at the hips until your back is almost level above the bar.
- Take a double overhand grip just outside your knees.
- Brace your abdominals and set your shoulder blades before pulling.
- Pull the bar explosively to your belly button, driving your elbows back.
- Return the bar to the floor, let it settle, then start the next rep.
Common mistakes
- Bouncing the bar off the floor, which removes the dead stop the exercise is built around.
- Raising the torso as the bar comes up, so the hips finish the lift instead of the back.
- Rounding the lower back on the reset, which loads the lumbar spine at the worst moment.
- Pulling slowly, which turns a power exercise into an ordinary heavy row.
Muscles worked
- Secondary
- AbsBicepsFront Delts
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Pendlay Row work?
- Mainly the lats and traps. It also works the abs, biceps and front delts.
- What equipment do you need for the Pendlay Row?
- It uses a barbell. Without it, the Smith Machine Bent-Over Row and the Bent Over Two-Dumbbell Row Palms In train the same muscles the same way.
- Is the Pendlay Row good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.