Exercise guide
Cable Pendlay Row
- Beginner
- Compound
- Rep-based
- Back
- Upper legs
The Cable Pendlay Row is a compound pulling movement that builds explosive power and thickness in the upper back, lats, and traps. By maintaining a torso position parallel to the floor, it maximizes mechanical tension on the posterior chain while the cable provides constant resistance throughout the range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Position a flat bench perpendicular to a low cable pulley and attach a straight bar or wide-grip handle.
- Stand straddling the bench with feet shoulder-width apart and hinge at the hips until your torso is parallel to the floor.
- Grasp the bar with a wide overhand grip, ensuring your arms are fully extended and your back is flat.
- Brace your core and maintain a slight bend in your knees to stabilize your lower body.
How to do it
- Exhale and pull the bar explosively toward your lower chest, driving your elbows back and up toward the ceiling.
- Squeeze your shoulder blades together at the top of the movement, ensuring your torso remains stationary and parallel to the floor.
- Inhale and lower the bar back to the starting position with a controlled, 2-second eccentric phase.
- Allow the weight to reach full extension without letting the stack touch, maintaining tension on the muscles.
Form checklist
- Keep your torso strictly parallel to the floor; do not lift your chest as you pull.
- Maintain a neutral spine from your head to your hips to avoid neck or lower back strain.
- Drive through the elbows rather than pulling with your wrists.
- Keep your weight distributed through your mid-foot and heels for balance.
Pro tips
- Imagine trying to pull the bar through your body to ensure full scapular retraction.
- Focus on the mind-muscle connection by initiating the pull with your shoulder blades rather than your biceps.
Make it harder
- Implement a 'dead-stop' by letting the weight stack rest for one second between reps to eliminate momentum.
- Add a 3-second isometric hold at the peak of the contraction to increase time under tension for the traps and rhomboids.
Frequently asked
- What muscles does the cable pendlay row work?
- The cable pendlay row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable pendlay row?
- The cable pendlay row uses cable.
- Is the cable pendlay row good for beginners?
- Yes. The cable pendlay row is a beginner-friendly movement and a strong foundation to build on.
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- Barbell Deadstop Row With RackIntermediate · lats and trapezius