News
Pendlay Row: How to Do It and Pendlay Row vs Barbell Row
Pendlay Row: How to Do It and Pendlay Row vs Barbell Row
The Pendlay row is a strict barbell row where every rep starts from the floor. Named after weightlifting coach Glenn Pendlay, it builds an explosive, strong upper back and is a favorite among powerlifters and weightlifters.
Pendlay Row vs Bent-Over Row
- Pendlay row: torso roughly parallel to the floor, bar returns to the floor every rep.
- Bent-over row: torso slightly more upright, bar hangs in the air between reps.
The dead stop makes the Pendlay row stricter and more explosive.
Muscles Worked
- Lats, rhomboids and traps: pull the bar.
- Rear delts: assist.
- Spinal erectors and hamstrings: hold the hinge.
- Biceps and forearms: assist and grip.
How to Do a Pendlay Row
- Stand with the bar over mid-foot, feet hip-width.
- Hinge until your torso is close to parallel and grip slightly wider than shoulder-width.
- Flatten your back and brace.
- Pull the bar explosively to your lower chest or upper stomach.
- Lower the bar back to the floor under control.
- Reset your back and repeat.
Common Mistakes
- Torso rising to cheat the bar up.
- Rounded back.
- Bouncing the bar off the floor.
- Pulling to the stomach with flared elbows.
Programming
Pendlay rows work well with lower reps: 4 to 5 sets of 5 to 8. Use them early on back day or as an accessory after deadlifts.
Grip Help
Because each rep starts from the floor, your grip resets constantly. Liquid chalk helps with sweaty hands. (Liquid chalk is not returnable.) For heavier sets, Bay Gear Co. lifting straps are 24" and $19.99.
Who Was Glenn Pendlay?
Glenn Pendlay was an American weightlifting coach who coached many national-level athletes. The row that carries his name became popular because it trains explosive pulling from a dead stop with a strict torso position, qualities that suit weightlifters and powerlifters alike.
Setting Your Back Angle
Your torso should be close to parallel with the floor, but exact angle depends on your leg and arm length and mobility. A good test: if the plates touch the floor and your back can stay flat with your knees slightly bent, you are in a solid position. If your back rounds to reach the bar, raise the bar slightly by using larger plates or blocks, or improve your hamstring flexibility with Romanian deadlifts.
Grip Width and Bar Path
Take a grip slightly wider than shoulder-width, similar to your bench grip. Pull the bar toward your lower chest or upper stomach. Keep your elbows at about 45 to 70 degrees from your torso. The bar should travel in a fairly straight line up from the floor and back down.
The Dead Stop Advantage
Because the bar rests on the floor between reps, every rep starts from zero. This means:
- No momentum from the previous rep.
- Your lower back gets a brief break between reps.
- You can reset your grip and position.
- The concentric is explosive, which trains power.
Pendlay Row Workout Examples
Strength focus
5 sets of 5 at a challenging weight, with 2 to 3 minutes of rest.
Power focus
6 sets of 3 with a moderate weight, moving each rep as fast as possible.
Hypertrophy focus
4 sets of 8 to 10, controlling the lowering phase without bouncing off the floor.
Pendlay Rows for Powerlifters
Strong upper backs help keep the bar in position on squats and help keep the chest up on deadlifts. Pendlay rows are a natural fit on deadlift or bench days. A common setup is to pair them with bench press, alternating sets to save time.
Pendlay Row Variations
- Snatch grip Pendlay row: a wider grip for more upper back.
- Deficit Pendlay row: stand on a small platform for more range.
- Dumbbell dead-stop row: row dumbbells from the floor one at a time.
- Paused Pendlay row: hold the bar at the top for one second before lowering.
Signs You Need to Lighten the Load
If your torso is rising up to meet the bar, your knees are straightening, or your lower back is rounding, the weight is too heavy. Drop the load and own the position. The strict style is the whole point of this row.
Pendlay Row Warm-Up
Before your working sets, do 2 sets of 8 with an empty bar or light plates. Use these sets to find your back angle and grip. Then add weight over two or three ramp-up sets. Because the lift starts from the floor with a flat back, warming up the hamstrings with a few Romanian deadlifts also helps.
Pendlay Row for Beginners
Beginners can learn the Pendlay row once they can hold a flat back in a hinge. Start with light weights and focus on a strict, fast pull and a controlled lower. If your back rounds or your hamstrings feel too tight to reach the bar, use a chest supported row or a single arm dumbbell row while you work on mobility.
Common Questions
How fast should the pull be? As explosive as possible while keeping your torso still.
Can I use straps? Yes, on heavier sets when grip limits you.
FAQ
Do I need a belt?
Most lifters row beltless, but some use a belt for heavy sets. A quick locking belt is $34.99.
Are Pendlay rows good for beginners?
Yes, if you can hold a flat back in the hinge.
Build Your Back With Bay Gear Co.
Straps and chalk for every pull, with free shipping on orders over $49 and a 30-day return policy.