Pendlay Row
The pendlay row is a horizontal pull exercise that primarily trains the lats, rhomboids and mid traps, with the biceps and erector spinae assisting. Equipment: barbell. Suited to advanced lifters.
- Primary muscles
- Lats, Rhomboids And Mid Traps
- Secondary muscles
- biceps and erector spinae
- Muscle group
- back
- Equipment
- barbell
- Movement pattern
- Horizontal Pull
- Difficulty
- Advanced
- Also searched as
- pendlay rows, dead stop barbell row, pendley row
Complete pendlay row guides
- Proper formPendlay Row: Proper Form, Step by StepStep-by-step Pendlay row form guide: setup, execution cues, breathing, tempo, common mistakes with fixes, programming advice, and safety notes for lifters.
- Muscles workedPendlay Row: Muscles Worked and Smart AlternativesClear, evidence-aware guide to what muscles the Pendlay row trains, how to use it in a program, and 3–4 alternatives with when to choose each (equipment, injury, plateaus).
- Sets and repsHow Many Sets and Reps for the Pendlay Row?Evidence-based set, rep, frequency, and progression ranges for the Pendlay row by goal (strength, hypertrophy, endurance), plus clear signals to add weight or reps.
- Common mistakesThe Most Common Pendlay Row Mistakes (and How to Fix Them)Clear guide to the most common Pendlay row technique errors, why they happen, what you lose or risk, and one concrete fix for each. Evidence-aware, practical coaching tips.
- At-home alternativesPendlay Row Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the Pendlay row using bodyweight, dumbbells, or bands, what each keeps or loses, and when to pick a gym instead.
Related exercises
Train the same muscles or the same movement pattern.
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