PlanWorkouts

Exercise 3017 · REF r0z6xzQ

Barbell Pendlay Row exercise animation

Barbell Pendlay Row

Category
Back
Equipment
Barbell
Target
Upper Back

The Pendlay row resets the bar on the floor after every rep instead of hovering it between reps, which removes stretch-reflex momentum and forces each pull to start from a dead stop. That makes it a stricter strength builder for the upper back than a standard bent-over row where momentum can sneak in. Keep the torso closer to parallel with the floor than a regular row requires, since that's what makes the dead-stop start work properly.

How to Do the Barbell Pendlay Row

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Bend forward at the hips, keeping your back straight and your chest up.
  3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Lower the barbell back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Pendlay Row primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have barbell? These target the same upper back with different equipment.

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Barbell Pendlay Row work?
The Barbell Pendlay Row primarily targets the upper back, with the biceps and forearms assisting.
What equipment do I need for the Barbell Pendlay Row?
The Barbell Pendlay Row is done with a barbell.
What's a good alternative to the Barbell Pendlay Row?
If you don't have access to a barbell, the Back Lever targets the same upper back using body weight instead.