The Pendlay row is a powerful barbell exercise designed to build explosive strength in the upper and middle back. Unlike traditional bent-over rows, the Pendlay row starts from a dead stop on the floor for each repetition, promoting proper form, greater power output, and balanced muscle development. This exercise targets the lats, traps, rhomboids, rear delts, and biceps, making it ideal for athletes and strength trainers looking to increase pulling power and back thickness.

Instructions

Setup

• Stand with your feet shoulder-width apart, with the barbell on the floor in front of you.

• Bend at the hips and knees, keeping your back flat, and grip the barbell with an overhand grip slightly wider than shoulder-width.

Starting Position

• Your torso should be nearly parallel to the floor.

• Engage your core and maintain a neutral spine throughout the movement.

Execution

1. Pull

   • Pull the barbell explosively toward your chest, leading with your elbows.

   • Squeeze your shoulder blades together at the top.

   • Keep the bar close to your body and avoid rounding your back.

2. Lower

   • Lower the barbell back to the floor under control, resetting your position for the next repetition.

Breathing

• Exhale as you pull the bar toward your chest.

• Inhale as you lower the bar back to the floor.

Repetition

• Repeat for the desired number of repetitions.

Tips for Proper Form

• Warm-Up: Use dynamic stretches and light cardio to prepare your muscles and joints.

• Weight Selection: Start with moderate weight to maintain proper form; increase gradually.

• Consistency: Include the Pendlay row 2–3 times per week for best results.

• Monitor Heart Rate: Track your heart rate to ensure safe and effective training.

• Cool Down: Stretch your back, shoulders, and hamstrings after the session to reduce stiffness and aid recovery.

Benefits of the Pendlay Row

• Builds explosive pulling strength for lifts and athletic performance.

• Strengthens the lats, traps, rhomboids, and rear delts for a thicker, more defined back.

• Promotes proper lifting mechanics and core stability.

• Reduces the risk of lower back injuries compared to traditional bent-over rows.

• Enhances performance in deadlifts, pull-ups, and Olympic lifts.

• Improves overall posture by strengthening the upper back and posterior chain.

Conclusion: The Pendlay row is a high-impact exercise for anyone looking to develop back strength, power, and muscle mass. Performed correctly, it improves athletic performance, enhances upper-body aesthetics, and builds a stronger, more explosive back.