Pendlay Row
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Barbell
Primary muscle group
Latissimus Dorsi, Rhomboids
Secondary muscle groups
Middle Trapezius, Posterior Deltoid, Erector Spinae
Movement pattern
Horizontal Pull
Training goal
Maximal Strength
Sport
General Athletic Development, Powerlifting, Olympic Weightlifting
Overview
Purpose. Build explosive horizontal pulling strength from a dead stop.
How it fits the system. An advanced-level horizontal pull entry in the Strength section, programmed to develop maximal strength. Related work in the library: Towel Pull-Up and Dead Hang.
Primary muscles
Latissimus Dorsi, Rhomboids
Secondary muscles
Middle Trapezius, Posterior Deltoid, Erector Spinae
Movement pattern
Horizontal Pull
Equipment
Barbell
Difficulty
Advanced
How to Perform
- Set the bar on the floor over the middle of the foot.
- Hinge until the torso is parallel to the floor and take a pronated grip.
- Set the back flat and brace hard.
- Pull the bar explosively to the lower chest.
- Return the bar to the floor and reset before the next rep.
- Keep the torso parallel throughout the set.
Coaching Cues
- Reset the brace on every rep.
- Keep the torso horizontal, do not rise.
- Pull fast, lower under control.
Common Mistakes
- Letting the hips rise on each pull.
- Bouncing the bar off the floor.
- Rounding the upper back.
Progressions & Regressions
Progressions
Add load or pause at the top.
Regressions
Bent-over row with a higher torso angle.
When to Use It
When to use
For strength athletes who need a strict, powerful row.
When not to use
With current lower-back symptoms.
Programming
4 sets of 3 to 6 reps.
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