Barbell Pendlay Row
A dead-stop barbell row that starts every rep from the floor, emphasizing strict back power over momentum.
Equipment: Barbell
How to do it
- 1Set up like a deadlift, hinging until your torso is roughly parallel to the floor with the bar over your mid-foot.
- 2Brace your core and pull the bar explosively off the floor to your lower chest.
- 3Lower the bar back to the floor completely, resetting your position before each rep.
Common mistakes
- Letting the torso rise up toward vertical during the pull instead of staying parallel to the floor.
- Using momentum from the hips instead of pulling with the back.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Pendlay Row safe for beginners?
The Barbell Pendlay Row is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, the Barbell Bent-Over Row builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Barbell Bent-Over RowWhat muscles does the Barbell Pendlay Row work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a barbell for the Barbell Pendlay Row?
The Dumbbell Renegade Row trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a barbell available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Renegade RowRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.