Pendlay Row
Explanatory Video
Description
A strict barbell row variation performed with the torso parallel to the ground, returning the weight to the floor between each repetition.
Difficulty & Category
Intermediate
Dynamic
Affected Muscles
Latissimus Dorsi
Rhomboid Major
Rhomboid Minor
Trapezius (Middle)
Biceps Brachii
Body Areas
Back
Arms
Similar Exercises
Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.
Dynamic
Beginner
The One-Arm Dumbbell Row is an effective exercise targeting the upper back and shoulders. Start by placing your left knee and hand on a bench for support. Keep your back flat and torso parallel to the floor. Hold a dumbbell in your right hand with your arm extended straight down. Pull the dumbbell upwards by retracting your shoulder blade, then bending the elbow until your upper arm is in line with your back. Squeeze the shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat for the desired number of repetitions before switching arms.
Dynamic
Beginner
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Dynamic
Beginner
Last updated: 7/27/2025