Pendlay Row

Free Weights / Expert

2 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 117.83 lb
    average weight
  • 160.00 lb
    best weight
  • 12
    times logged
  • #398
    popularity rank

Average Sitewide Pendlay Row Weight

  • 122.75 lb
    average weight
  • 160.00 lb
    best weight
  • 10
    times logged
  • #288
    popularity rank

Average Male Pendlay Row Weight

  • 85.00 lb
    average weight
  • 85.00 lb
    best weight
  • 2
    times logged
  • #643
    popularity rank

Average Female Pendlay Row Weight

How to do the Pendlay Row:

Muscles Worked

Shoulders secondary Forearms secondary Middle back secondary Lower back secondary Lats primary Muscles diagram

Details

The pendlay row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, forearms, middle back, and lower back ...more

The pendlay row is a free weights exercise that primarily targets the lats and to a lesser degree also targets the shoulders, forearms, middle back, and lower back.

The only pendlay row equipment that you really need is the following: barbell. There are however many different pendlay row variations that you can try out that may require different types of pendlay row equipment or maye even require no equipment at all.

Learning proper pendlay row form is easy with the step by step pendlay row instructions, pendlay row tips, and the instructional pendlay row technique video on this page. The pendlay row is a pull exercise for those with a expert level of physical fitness and exercise experience. Watch the pendlay row video, learn how to do the pendlay row, and then be sure and browse through the pendlay row workouts on our workout plans page!

Tips

  1. Focus on form before going for heavier weight.
  2. Control the weight as you lower it back down to the floor, don't just drop it.

Variations

  1. Bent-Over Row
  2. Dumbbell Bent-Over Row

Types

  • Force Type: Pull
  • Mechanics Type: Compound

2 Reviews

  • JoelJonathan
    over 2 years ago
    #

    Doing a Pendlay Row is definitely much harder than a regular bent over row but they are well worth trying. I think it's smart to vary the type of rowing movement that you do to target different areas of your back and alternating between regular bent over rows, reverse grip rows, rear delt barbell rows, Pendlay rows, etc. is a very smart strategy.

  • Lordoftheroute
    about 2 years ago
    #

    Though rated expert, I would recommend this row as a stepping stone to learning good row posture and technique. It's worth the rating, but not the be-all-end-all of rowing capability.

Equipment Needed

Tips

  1. Focus on form before going for heavier weight.
  2. Control the weight as you lower it back down to the floor, don't just drop it.

Variations

  1. Bent-Over Row
  2. Dumbbell Bent-Over Row

Types

  • Force Type: Pull
  • Mechanics Type: Compound