How to Do Pendlay Row: Muscles Worked & Proper Form

Muscles Worked in Pendlay Rows

Primary muscles worked:

• Lats
• Trapezius
• Rear Deltoids

Secondary muscles worked:

• Biceps
• Lower Back
• Forearm Flexors
• Rotator Cuff

How to Do Pendlay Rows

1. Lean forward by hinging in your hip, and grip a bar with an overhand grip.
2. Pull the bar towards you, without otherwise moving your upper body. Pull the bar as high as you can, so that it touches your abs or chest if possible.
3. With control, lower the bar back to the floor.

Commentary

The pendlay row is a variant of the barbell row where you keep your upper body fixated throughout the movement. Only the bar and your arms are moving, and you put the bar back on the floor between each repetition. This means that you will avoid some of the static work for your core and lower back that you otherwise get from doing barbell rows. Instead, you will get to practice how to build up tension in those muscles in each rep.