Pendlay Row

How to perform the Pendlay Row

1. Set the torso angle (hinged forward for a free-weight Pendlay Row, upright for a supported version) and lock it in for the entire set.
2. Start with arms fully extended and the shoulder blades protracted into a light stretch — this is the start of every rep.
3. Initiate by retracting the shoulder blades first, then let the elbows bend; pulling with the arms first short-changes the back.
4. Drive the elbows back toward your hips along the line of the torso, finishing with the handle (or bar) near the lower ribs or upper abdomen.
5. Squeeze the back at the top without shrugging the traps up or rocking the torso back to chase extra range.
6. Lower under control to a full stretch at the bottom; reset the lat position before the next rep.

Suggested working range: 5–8 reps. Default progression: double progression.

Common mistakes

• •Pulling with the arms first by bending the elbows before retracting the shoulder blades.
• •Rocking the torso back through the rep to chase extra range with momentum.
• •Shrugging the shoulders up to the ears at the contracted position instead of pulling them down and back.
• •Going so heavy that the lower back rounds at the bottom of the eccentric.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.