Barbell Pendlay Row
Barbell Pendlay Row is a step up once the basics feel easy, using heavy bilateral barbell loading to deliver posture that holds through the day.
How to do Barbell Pendlay Row
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Bend forward at the hips, keeping your back straight and your chest up.
- Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Pendlay Row Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Barbell Pendlay Row Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Rounding the upper back to reach a little further
Hold a tall chest and shorten the range instead.
Easier and Harder Than Barbell Pendlay Row
Swap Barbell Pendlay Row For
Barbell Pendlay Row — Frequently Asked Questions
How do you do the Barbell Pendlay Row?
Stand with your feet shoulder-width apart and your knees slightly bent. Bend forward at the hips, keeping your back straight and your chest up. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Pendlay Row work?
The Barbell Pendlay Row primarily targets the upper back. It is classified as a back exercise and is performed with a barbell.
How many sets and reps of the Barbell Pendlay Row should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Pendlay Row good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Pendlay Row?
Try the Medicine Ball Overhead Slam, Cable High Row (kneeling) or the Resistance Band Seated Straight Back Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
