Pendlay Row (Barbell)
Complete guide to Pendlay Row (Barbell). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Pendlay Row (Barbell)
Add the appropriate amount of weight and place the barbell on the floor.
Stand with your feet hip-width apart and hinge at the hips to grab the bar with an overhand grip, hands just outside your legs.
Your back should be flat, chest up, and the bar touching the floor at the start of every rep.
Retract your shoulder blades, engage your abs, and take a breath.
Explosively pull the bar toward your lower chest by driving your elbows back, squeezing your shoulder blades together at the top and exhale.
Lower the bar back to the floor completely and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |