Pendlay Row
Strengthen lats and pulling muscles with horizontal rowing or pulling patterns.
Primary Muscle
Lats
Secondary Muscles
Rear Delts
Difficulty
Advanced
Equipment
Barbell
Primary
Lats
Equipment
Barbell
Level
Advanced
Exercise Overview
Strengthen lats and pulling muscles with horizontal rowing or pulling patterns.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Improves back thickness and pulling strength
- Supports posture and shoulder balance
- Builds scapular control and retraction
- Complements pressing volume in balanced programs
Equipment Required
Required
Barbell
Alternative Equipment
Technique
- 1.Hinge or brace so the torso stays stable throughout the set.
- 2.Initiate the pull by driving elbows back toward the hips.
- 3.Squeeze shoulder blades together at the peak contraction.
- 4.Return with control without shrugging or using momentum.
Coaching Cues
Key Cue
Drive elbows back and squeeze the shoulder blades together.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Shrugging instead of retracting
- Using momentum from the hips
- Cutting range of motion short
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Pendlay Row work?
Pendlay Row primarily targets Lats. Secondary emphasis includes Rear Delts. This compound movement uses a horizontal pull pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Pendlay Row good for beginners?
Pendlay Row is rated Advanced difficulty. It is best for trainees with solid core control and experience. Beginners should progress toward it with simpler variations first. Use controlled reps and stop before form breaks down.
How many sets should I perform for Pendlay Row?
Most programs use 3–4 working sets of 4–8 reps for strength or 8–12 for hypertrophy. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Pendlay Row at home?
Pendlay Row typically requires Barbell. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.