Pendlay row
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Muscles worked
- High load
- Upper back · Rhomboids
- Medium load
- Lats
- Low load
- Biceps, Delts · Rear, and Lower back
Primary muscles
Secondary muscles
How to do it
Set the torso near parallel to the floor with the bar on the ground under the shoulders. Pull explosively to the lower ribs, then lower under control and let the bar fully reset on the floor between every rep. Keep the back flat and the torso still throughout — the explosiveness comes from the arms and back, not from swinging up.
Form cues
- Bar resets on the floor each rep
- Explosive up, controlled down
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backElbow
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.