How to Do a Pendlay Row

Explore this Article

parts

1Setting up Properly

2Performing the Row

Other Sections

Questions & Answers

Related Articles

References

The Pendlay row is a type of barbell row that focuses on building your back muscles. Including this row in your workout routine can help improve your technique for other lifts, like cleans and deadlifts. A Pendlay row starts with the barbell on the floor, and the move is completed with a flat back as you pull the barbell to your chest.

Steps

Part 1

Part 1 of 2:

Setting up Properly

1. 
   1
   Start with the barbell on the floor. The Pendlay row is different from a traditional barbell row because the barbell starts on the floor. Load the barbell with less weight than you would for a normal barbell. This lift is more difficult, so start with a lower weight.

   • Stand with the barbell on the floor in front of your feet. Keep your feet flat on the floor.
2. 
   2
   Use a slightly wide grip. To isolate the lats and back muscles, grip the bar slightly wider than your shoulders. Place your hands where both palms are facing you. Make sure to also wrap your thumb around the bar when you grip it.
   Advertisement
3. 
   3
   Bend your knees and hinge forward at the hips. Make sure you only bend your knees slightly, doing about a half-squat with your lower body. Hinge until your torso is horizontal to the floor and make sure your back is completely flat. Place your feet slightly wider than your hips.

   • Don’t let your lower back arch or round. This could hurt your lower back and spine. Instead, keep it as flat as possible.
4. 
   4
   Breathe before you row. Proper breathing technique is important to getting the most out of the Pendlay row. Before you start the rep, take a deep breath. Hold the breath as you row. Holding your breath helps stabilize your core so you keep your chest elevated and your back straight.

   • Release the breath when you lower the bar to the floor.
   Advertisement

Part 2

Part 2 of 2:

Performing the Row

1. 
   1
   Contract your back muscles and lift the barbell to your chest. Keeping your knees bent and back flat, contract your back muscles hard and use them to lift the barbell up to your chest. Make this an explosive, powerful movement. Make sure your shoulders don't raise at all, and your hips don't rock forward.

   • Keep your wrists straight and don’t let them bend as you lift the barbell.
2. 
   2
   Pause for a second. After bringing the barbell to your chest, hold it there for a second, remaining still and balanced. Your torso may raise up to a 15 degree angle.
3. 
   3
   Lower the bar. You can lower the bar more quickly than you lifted it, but go just slowly enough so it doesn’t hammer on the floor. If you drop it too hard, the shock will vibrate back into your shoulders and back, weakening your muscles and causing an injury if done repeatedly.

   • Don’t try to get extra work by lowering the bar slowly. This will exhaust your muscles and not give you the same benefit as when you pull up.
4. 
   4
   Make sure the bar hits the ground between each rep. The thing that makes the Pendlay row different than a barbell row is that the weight rests on the floor between each rep. It does not hang in the air. This helps you be able to reset your back and stance, which protects your spine and lower back.

   • Make sure you don’t bounce the weights off the floor to get momentum to lift the weight. Take a second and complete each rep slowly and in a controlled manner.
5. 
   5
   Avoid changing your form to cheat. There are a lot of ways you can cheat your reps doing this movement. Cheating the rep doesn’t build the strength, so it’s better to go to a lower weight than try to do a heavier weight you can’t. You will probably not be able to lift as much with a Pendlay lift as you do with a traditional barbell row.

   • Don’t lift your torso more than 15 degrees. This makes you use your legs instead of back.
   • Avoid dropping your chest to the barbell. You want to pull the weight up to your chest, not lower your chest down to the barbell. Keep your back flat and your chest still.
   • Don’t use your knees to help you lift the weight off the ground.
6. 
   6
   Stick with low reps. Pendlay rows are not intended to be done in sets of high reps. When you first start, use a lower weight at 10 reps to perfect your form. Then, shoot for a weight you can do five of that is challenging. Do five sets of five reps a few times each week.

   • It doesn’t matter at which part of your workout you do them.
   • Trainers might recommend other rep and set combinations as well. This method is great for beginners.
   Advertisement

Community Q&A

Search

Add New Question

• Question

  Can this exercise thicken my back?

  

  Community Answer

  Yes. If done using the proper form, combined with adequate rest and quality nutrition, this exercise will help in thickening your muscles.

  Thanks! We're glad this was helpful.
  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

  YesNo

  Not Helpful 0Helpful 2

Ask a Question

200 characters left

Include your email address to get a message when this question is answered.

Submit

Advertisement