Pendlay Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Abs, Biceps, Lats, Lower Back, Shoulders
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Pendlay Row is a barbell exercise that primarily targets the upper back, effectively working muscles like the traps and rhomboids. It also engages secondary muscle groups such as the lats, biceps, lower back, abs, and shoulders, making it a full-body movement. The exercise involves pulling the barbell from the floor to the chest in a controlled manner while maintaining a flat back and braced core. This movement helps improve posture, strength, and muscle definition in the upper back, while also promoting overall core stability. To perform the Pendlay Row correctly, it's essential to focus on proper form to avoid strain and maximize effectiveness.
How to Perform
Set the barbell on the floor in front of your shins, ensuring it’s aligned with your feet.
Hinge forward at the hips while maintaining a neutral spine, bringing your torso parallel to the ground or slightly above.
Grip the bar with both hands using a double overhand grip, keeping your wrists straight and your arms fully extended.
Initiate the movement by driving your elbows backward, keeping them close to your body. Focus on squeezing your shoulder blades together at the top of the lift to engage the upper back muscles.
Pull the bar towards your lower chest or belly button, maintaining a controlled motion. The bar should make contact with your torso at the peak of the row.
Slowly lower the bar back to the starting position, maintaining control and avoiding any jerky or sudden movements.
Repeat the movement for the desired number of repetitions, ensuring proper form throughout to prevent strain and maximize effectiveness.
Tips
Experiment with different head positions to determine whether looking straight ahead or tucking your chin feels more comfortable and effective for you.
Engage your core muscles lightly to maintain a neutral spine as you row the barbell, preventing excessive arching in your lower back.
Aim to move the bar explosively, focusing on speed without compromising form to maximize muscle activation.
If you're unable to load the bar with 45lb plates on each side, consider using a deadstop rack row to maintain proper range of motion.
Avoid allowing your head to jut forward during the row. Keep it in a neutral position to reduce strain on your neck.
Pay attention to the movement of your shoulder blade. It should glide smoothly along your rib cage rather than being held in a fixed position or only moving at the shoulder joint. This ensures better engagement of the upper back muscles.
How Not to Perform
Avoid Rounding Your Back: Do not round your lower back while hinging forward. Keep your spine neutral to prevent unnecessary strain on your lower back. Engaging your core will help maintain stability.
Don’t Use Momentum: Avoid jerking or swinging the bar to initiate the movement. This reduces the focus on the upper back muscles and risks injury. Instead, use controlled, explosive movement without relying on momentum.
Don’t Arch the Neck: Avoid excessively arching your neck or jutting your head forward. Keep your head in a neutral position, aligned with your spine, to prevent neck strain.
Avoid Overextending the Elbows: Do not fully lock out your elbows when extending your arms to the bottom position. Keeping a slight bend in the elbows ensures continuous tension on the muscles and better control during the pull.
Don’t Pull Too High: Do not pull the bar too high. The bar should come to your lower chest or belly button. Pulling higher can shift the focus to the shoulders or biceps, reducing the activation of the upper back muscles.
Avoid Overloading the Bar: Don't use too much weight that compromises your form. Lifting too heavy may lead to compensations, improper technique, and an increased risk of injury. Choose a weight that allows you to complete the movement with good form.
Don’t Ignore Shoulder Blade Movement: Do not keep your shoulder blades locked in place. Ensure the shoulder blades move naturally with the row, retracting as you pull the bar toward your torso to fully activate the upper back muscles.
Don’t Let Your Core Relax: Avoid allowing your core to slacken during the movement. Keeping your abdominals engaged will stabilize your body and prevent excessive movement in your lower back.
Don’t Raise the Torso Too Much: Avoid letting your torso rise during the pull. Keep your body in a fixed position to prevent shifting the focus away from the upper back muscles.
Avoid a Wide Grip: Don’t use a grip that’s too wide. A grip that is too wide can make it harder to activate the target muscles and place unnecessary stress on your shoulders. Keep your hands just outside shoulder-width for optimal leverage.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
