The Pendlay Row is a specialized barbell row variation that requires the weight to start and completely reset on the floor for every single repetition. This distinct feature removes the stretch reflex and momentum, forcing the lifter to generate maximum force from a dead stop position. The primary goal of this exercise is to develop explosive back power and speed, strengthening the muscles responsible for pulling movements. It differs from a traditional bent-over row where the bar remains suspended and the lower back is constantly under tension. Initiating each rep from a complete standstill demands greater power generation and helps build static and concentric strength.
Preparing the Setup
Begin by positioning your feet directly under your hips, adopting a hip-width stance. The loaded barbell should rest directly over the middle of your feet. This placement ensures the most efficient bar path during the lift.
Initiate a hip hinge by pushing your hips backward while maintaining a slight bend in your knees. Lower your torso until it is parallel or nearly parallel to the floor, which is a much flatter position than a standard barbell row. This horizontal torso angle is a defining characteristic of the movement and is maintained throughout the entire set. Maintaining a rigid, neutral spine throughout this hinge is paramount, engaging the core and spinal erectors to protect the lower back.
Grip the barbell with an overhand grip, placing your hands slightly wider than shoulder-width apart, which may be about one thumb length away from the knurling. The torso angle and the grip width allow the bar to travel to the sternum or upper abdomen during the pull. Before the lift begins, pull your shoulders back and down to create tension in the upper back muscles, ready for the explosive movement.
Executing the Movement
The movement begins with an explosive pull, demanding that you generate force from a dead stop. Focus on driving your elbows up and back as quickly as possible toward the ceiling, rather than slowly lifting the weight. This aggressive action recruits the upper back muscles, including the trapezius and rhomboids, alongside the lats. The bar should travel in a clean, straight path toward your sternum or upper abdomen.
At the top of the movement, squeeze your shoulder blades together briefly to achieve a full contraction of the back muscles. Only the arm and shoulder action should occur; the torso angle and hip position must remain static. The Pendlay Row prohibits the use of hip or knee drive to help lift the weight, unlike some other row variations.
Following the contraction, the bar must be lowered in a controlled manner back to the floor. The complete reset, where the barbell makes full contact with the floor, is the defining feature of the Pendlay Row. This dead-stop reset is mandatory for every repetition, removing the elastic energy stored in the muscles and forcing a maximal concentric contraction to start the next rep.
Avoiding Form Breakdown
A common error is allowing the back to round, which compromises the neutral spine position established in the setup. A rounded back places excessive shear stress on the lumbar spine, increasing the risk of injury. To prevent this, actively brace your core muscles and ensure your chest remains lifted and your spine flat throughout the entire range of motion.
Failing to fully reset the bar on the floor between repetitions is another frequent mistake. This transforms the exercise into a less effective standard bent-over row. The full contact with the floor eliminates momentum and ensures an explosive pull from a static position. If the weight does not touch the floor, you lose the primary benefit of the exercise, which is power development.
Using too much weight can lead to “cheating,” where the torso lifts up and down to generate momentum. This defeats the purpose of the strict, horizontal body position and shifts the workload away from the intended back muscles. Focus on pulling with the lats and upper back instead of shrugging the shoulders toward the ears, which indicates improper trapezius dominance. If your hips rise or your torso angle changes, reduce the load to maintain strict form.