What is the difference between a Pendlay row and a regular bent-over barbell row?

A Pendlay row begins from a dead stop on the floor for every repetition with a strict horizontal torso (parallel to the ground), whereas a standard bent-over row is held continuously in the air at a 45-degree angle without touching the floor.

Why is the dead stop important on Pendlay rows?

The dead stop completely dissipates stored elastic energy (stretch-shortening cycle) and lumbar fatigue, requiring maximum explosive concentric force production from the upper back on every single rep.

What muscles do Pendlay rows work?

Pendlay rows target the entire posterior upper body: latissimus dorsi, rhomboids, middle and lower trapezius, rear deltoids, and spinal erectors, along with the biceps brachii and forearm grip muscles.

Can beginners perform Pendlay rows?

Beginners can perform Pendlay rows provided they possess adequate hamstring and hip mobility to achieve a flat, horizontal back position without spinal rounding.

Where should the bar touch your body during a Pendlay row?

The barbell should touch your lower chest / sternum or upper abdominal region, depending on arm length and grip width.

Pendlay Row: Form, Dead-Stop Setup and Guide

Pendlay Row

Master the Pendlay row with strict parallel torso setup, dead-stop floor reset mechanics, explosive upper back pulling power, and common mistake corrections.

Quick answer: Hinge at the hips until your torso is completely parallel to the floor, grip the barbell overhand from the dead-stop position on the ground, explosively pull the bar to your lower chest while keeping your torso motionless, and return the bar to a dead stop on the floor.

Barbell, bumper or standard weight plates intermediate Upper Back, Lats, Biceps, Forearms

How to Do It

Position a loaded barbell over your midfoot with standard-diameter plates resting on the floor.

Hinge deeply at your hips and bend your knees slightly until your back is flat and completely parallel to the floor.

Grip the barbell with an overhand (pronated) grip slightly wider than your shoulder width.

Brace your core, flatten your lower back, and pull your shoulder blades down and back to take the slack out of the barbell.

Explosively pull the barbell upward in a straight line until it touches your sternum or lower ribcage, keeping your torso completely still.

Lower the bar under control all the way back to the floor, allowing the weights to come to a complete dead stop before starting the next rep.

Common Mistakes

Rising upward with the hips and torso during the pull to create momentum (turning it into a standard bent-over row).

Bouncing the plates off the floor instead of resetting to a true dead stop between repetitions.

Allowing the lumbar spine to round into flexion while pulling from the floor.

Yanking the bar with the arms and wrists before engaging the latissimus and rhomboid musculature.

Looking up at the ceiling or mirror, which places unwanted hyperextension stress on the cervical spine.

Named after weightlifting coach Glenn Pendlay, the Pendlay row is a strict barbell pulling movement engineered to develop explosive back power and posterior chain rigidity. Unlike traditional rowing variations that rely on continuous tension, each Pendlay row rep begins and ends with the barbell resting completely motionless on the floor.

Row Variation Comparison Matrix

Movement Quality	Pendlay Row	Conventional Bent-Over Row	Chest-Supported T-Bar Row
Torso Angle	0° (Strictly Parallel to Floor)	45° Incline	Supported on Incline Pad
Starting Point	Dead stop on floor every rep	Suspended in air continuously	Suspended in air
Lumbar Fatigue	Intermittent (Relieved at floor)	Continuous isometric strain	Zero spinal loading
Primary Strength Quality	Explosive concentric rate of force	Time-under-tension hypertrophy	Pure back muscle isolation

Step-by-Step Execution Guide

Floor Setup: Stand with feet hip-width apart and the barbell over your midfoot, just like setting up for a deadlift.
The Horizontal Hinge: Push your hips back and hinge forward until your torso is parallel to the ground. Keep knees softly bent.
The Grip: Take a double overhand grip roughly 2–3 inches wider than your conventional deadlift grip.
Lock the Spine: Inhale, brace your core 360 degrees, and pull your shoulder blades down toward your back pockets.
The Explosive Pull: Drive your elbows aggressively toward the ceiling, pulling the bar straight up to contact your lower chest or sternum. Do not allow your torso angle to rise.
The Dead-Stop Reset: Lower the bar back down to the floor in a controlled descent. Let the plates settle completely on the floor, release tension for a fraction of a second, re-brace, and pull the next rep.[1][2]

Programming & Form Boundaries

Ideal Placement: Best performed as your primary compound pull on pull days or upper-body strength sessions.[1][2]
Form Failure Boundary: If you must hike your chest upward above parallel to get the bar to touch your body, the load is too heavy. Reset the weight to maintain strict parallel mechanics.[1][2]

References

National Strength and Conditioning Association. Anaerobic and Muscle Endurance Development: Lifting Guidelines. National Strength and Conditioning Association (2017)Back to claim
Brad S Currier, Alysha C D'Souza, Maria A Fiatarone Singh, Caroline V Lowisz, Eric S Rawson, Brad J Schoenfeld, Abbie E Smith-Ryan, Jeremy P Steen, Gwendolyn A Thomas, N Travis Triplett, Tyrone A Washington, Timothy J Werner, Stuart M Phillips. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise (2026)Back to claim
Deborah Riebe, Barry A Franklin, Paul D Thompson, Carol E Garber, George P Whitfield, Melissa Magal, Linda S Pescatello. Updating ACSM's Recommendations for Exercise Preparticipation Health Screening. Medicine & Science in Sports & Exercise (2015)

See our exercise methodology for how this evidence is applied and its limits.

Frequently Asked Questions

What is the difference between a Pendlay row and a regular bent-over barbell row?: A Pendlay row begins from a dead stop on the floor for every repetition with a strict horizontal torso (parallel to the ground), whereas a standard bent-over row is held continuously in the air at a 45-degree angle without touching the floor.
Why is the dead stop important on Pendlay rows?: The dead stop completely dissipates stored elastic energy (stretch-shortening cycle) and lumbar fatigue, requiring maximum explosive concentric force production from the upper back on every single rep.
What muscles do Pendlay rows work?: Pendlay rows target the entire posterior upper body: latissimus dorsi, rhomboids, middle and lower trapezius, rear deltoids, and spinal erectors, along with the biceps brachii and forearm grip muscles.
Can beginners perform Pendlay rows?: Beginners can perform Pendlay rows provided they possess adequate hamstring and hip mobility to achieve a flat, horizontal back position without spinal rounding.
Where should the bar touch your body during a Pendlay row?: The barbell should touch your lower chest / sternum or upper abdominal region, depending on arm length and grip width.