How to do the Barbell Pendlay Row
Stand over the bar on the floor and hinge until your torso is parallel to the floor.
Grip the bar slightly wider than your shoulders with a flat back and braced core.
Pull the bar explosively to your lower chest without raising your torso.
Set the bar back down on the floor every rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Pendlay Row doesn’t suit your gym or your joints.
Train smarter
- Barbell row form: torso angle, elbow path and other rowsBarbell row form step by step: torso angle, grip, elbow path and bracing, common mistakes, and when to use dumbbell, cable or chest-supported rows instead.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
