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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Pull-Up first is a reasonable place to start.
See the Pull-UpWhat 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 barbell for the Barbell Pendlay Row?
The Pull-Up targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Pull-UpRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.