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Pendlay Row

A strict bent-over row variation that starts and resets from a dead stop on the floor between every rep.

Setup

Set up in a bent-over position with the bar on the floor. Flat back, hips pushed back, torso closer to parallel with the floor than a standard row.

Movement

Pull the bar explosively to your lower chest. A more powerful, decisive pull than a standard row, given the dead-stop start. Briefly pause at the top. Reinforces the strict, controlled contraction.

Return

Lower the bar back to the floor completely. Let it rest fully before initiating the next rep — this dead stop is the defining feature of the exercise.

Common Mistake to Avoid

Not fully resetting the bar on the floor between reps. If the bar doesn't touch down and momentarily rest, you've lost the dead-stop principle this exercise is built around.

Equipment Barbell
Primary Muscles Back (rhomboids, mid-traps, lats)
Secondary Muscles Biceps, rear shoulders, lower back

Why it matters

Unlike a standard bent-over row, where the bar may hover between reps, the Pendlay row resets the bar to the floor after every single rep, removing any stretch-reflex assistance and demanding a fresh, explosive pull each time. This builds a different kind of strength than a continuous-tension row.

How to do it

  1. Set up in a bent-over position with the bar on the floor. Flat back, hips pushed back, torso closer to parallel with the floor than a standard row.
  2. Pull the bar explosively to your lower chest. A more powerful, decisive pull than a standard row, given the dead-stop start.
  3. Briefly pause at the top. Reinforces the strict, controlled contraction.
  4. Lower the bar back to the floor completely. Let it rest fully before initiating the next rep — this dead stop is the defining feature of the exercise.

Common mistakes

  • Not fully resetting the bar on the floor between reps. If the bar doesn't touch down and momentarily rest, you've lost the dead-stop principle this exercise is built around.
  • Rounding the back at the bottom position. Same risk as any bent-over row — maintain a flat back even as the bar touches down.
  • Using too much weight before the explosive pull is controlled. Master the technique with moderate weight before maximizing load.
  • Standing too upright during the pull. The more horizontal torso position is part of what distinguishes this from a standard bent-over row.

Sets & reps by level

Beginner

3 sets of 8–10 reps with light weight, focusing on the dead-stop reset.

Intermediate

3–4 sets of 6–8 reps at a moderate, challenging weight.

Advanced

4–5 sets of 5–6 reps at higher intensity, full attention to the dead-stop and explosive pull on every rep.

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