The Pendlay row is a strict, explosive barbell row from the floor — a serious mid-back builder that enforces clean form by resetting on the ground every rep. Here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The Pendlay row is a compound horizontal pull performed with a flat, parallel torso, where the bar returns to the floor and is pulled explosively from a dead stop each rep. It primarily works the mid-back (traps, rhomboids, rear delts) and lats, with the biceps and forearms assisting and the lower body bracing to hold position. Because every rep starts from the floor, the Pendlay row rewards strict technique and trains explosive pulling strength.
The Pendlay row is a compound lift, so it trains several muscles at once. The mid-back does most of the work as you pull the bar to your torso, with the lats and arms assisting, while the whole posterior chain holds the flat, parallel position.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Traps, rhomboids, rear delts | Retract the shoulder blades and pull the bar to the torso |
| Assisting | Latissimus dorsi | Drives the elbows back and down toward the ribs |
| Assisting | Biceps, forearms | Flex the elbows and hold the bar through the pull |
| Stabilizers | Lower back, glutes, hamstrings | Hold the flat, parallel torso position isometrically |
Step-by-step form for the Pendlay row. Start light — the parallel torso is demanding, and good position matters more than load.
If you want to train the same pattern with a different emphasis or equipment, these are the common swaps:
Related pulls: the barbell row is a less strict cousin that keeps the bar off the floor, while the seated cable row gives constant tension without loading the lower back.
The Pendlay row fits any pull, back, or full-body day. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Strength | 3–5 × 3–6 | Explosive concentric, dead stop each rep, longer rest between sets |
| Muscle size | 3–4 × 6–10 | Keep it strict; if form breaks down, cap the reps rather than heaving |
| Frequency | 1–2× / week | Progress by adding a little load or a rep when position stays clean |
Want a full structured plan that includes heavy rows? See Push Pull Legs, and read up on RPE to gauge how hard each set should feel.
Log every Pendlay row set — weight, reps, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can see your pulling strength climb over the weeks. You can add warm-up sets, supersets and rest-timer holds, then drop the row into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It primarily works the mid-back — the traps, rhomboids and rear delts — along with the lats, plus the biceps and forearms. The lower back, glutes and hamstrings work isometrically to hold the flat, parallel torso.
A standard barbell row keeps the bar off the floor between reps with the torso often higher than parallel. A Pendlay row starts each rep from a dead stop on the floor with the torso parallel to the ground and pulls explosively, which enforces stricter form and resets tension each rep.
Yes. The strict, explosive pull from the floor emphasizes the mid-back and lats and lets you move meaningful load. Because each rep restarts from a dead stop, it trains starting strength and reduces body english.
A parallel torso is demanding on the hips and lower back. If your back rounds, reduce the load, work on hip mobility, and brace hard to hold a flat, neutral spine. Raising the bar slightly on blocks can also help.
Because it's explosive and strict, the Pendlay row is often done for lower to moderate reps. Most lifters use 3–5 working sets, once or twice per week, adding load or reps as they get stronger.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.