Step by step instructions, muscle activation and variants for the Barbell Pendlay Row.
The Pendlay Row is a strict barbell row performed from a dead-stop on the floor at the start of each rep, with the torso held parallel to the ground. It builds explosive pulling strength and develops the entire back musculature more thoroughly than a standard bent-over row.
Common mistakes content is coming soon.
The Barbell Pendlay Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.