Pendlay Row Mistakes to Avoid
Not getting horizontal enough — the torso should be nearly parallel to the floor, not at 45°. That's what makes a Pendlay row a Pendlay row.
Bouncing off the floor — each rep starts from a dead stop. The pause on the floor eliminates the stretch reflex.
Rising up during the pull — your torso angle should stay constant. If you're standing up as you row, the weight is too heavy.
Slow reps — Pendlay rows are meant to be explosive. Quick, powerful pull, controlled lower, dead stop, repeat.
Pendlay Row Muscles Worked
The Pendlay row hits the entire back — lats, rhomboids, traps — with an explosive pull from the floor. The dead stop each rep eliminates momentum, demanding more raw pulling strength. The horizontal torso puts significant demand on the lower back and core.
Pendlay Row FAQ
Pendlay row vs barbell row — what's the difference?
Pendlay rows start from the floor each rep (dead stop), use a more horizontal torso, and are more explosive. Conventional barbell rows keep the bar hanging between reps and allow a more angled torso. Pendlay is stricter and harder.
Are Pendlay rows better than regular rows?
For building explosive pulling power and strict back strength, yes. For overall back hypertrophy, conventional rows may be slightly better due to the constant tension. Use both at different times.
How much should I Pendlay row?
Most people Pendlay row 70-80% of what they conventional barbell row. The stricter form and dead stop reduce the weight you can handle.
Can beginners do Pendlay rows?
The hip hinge and back position are demanding. Start with conventional barbell rows or dumbbell rows to build base strength and hip hinge proficiency. Progress to Pendlay rows once you're comfortable.