Exercise guide
Barbell Pendlay Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Pendlay Row is a strict, explosive compound movement that builds massive back thickness and pulling power by starting each rep from a dead stop on the floor. Unlike standard rows, it requires a horizontal torso, placing significant demand on the lats, traps, and rhomboids while minimizing momentum.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and the barbell positioned over your mid-foot.
- Hinge at the hips until your torso is parallel to the floor, maintaining a flat, neutral spine.
- Grip the bar with an overhand grip slightly wider than shoulder-width.
- Slightly bend your knees and engage your core to stabilize your lower back.
How to do it
- Exhale and explosively pull the barbell toward your lower chest by driving your elbows toward the ceiling.
- Keep your torso stationary and parallel to the floor; do not allow your hips or chest to rise during the pull.
- Lower the bar under control until the plates touch the floor, allowing the weight to come to a complete dead stop.
- Inhale, reset your tension, and repeat for the desired number of repetitions.
Form checklist
- Keep your back flat and parallel to the floor throughout the entire set.
- Ensure the bar returns to a complete stop on the floor between every rep.
- Drive the movement with your elbows rather than pulling solely with your hands.
- Maintain a neutral neck by looking at a spot on the floor about 3 feet in front of you.
- Avoid using leg drive or 'hipping' the weight up to maintain strict form.
Pro tips
- Focus on 'ripping' the bar off the floor as fast as possible to maximize explosive power and fast-twitch fiber recruitment.
- Think about pulling your shoulder blades together at the peak of the movement to fully engage the traps and rhomboids.
- If your hamstrings feel too tight to keep a flat back, slightly widen your stance or use blocks to raise the starting height of the bar.
Make it harder
- Add a one-second isometric hold at the top of the movement to increase time under tension for the upper back.
- Use a wider 'snatch-grip' to shift more of the load onto the rear deltoids and upper trapezius.
Frequently asked
- What muscles does the barbell pendlay row work?
- The barbell pendlay row primarily targets the lats and trapezius, and also works the erector spinae and obliques as secondary muscles.
- What equipment do you need for the barbell pendlay row?
- The barbell pendlay row uses barbell and weight plate.
- Is the barbell pendlay row good for beginners?
- The barbell pendlay row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.