Reviewed exercise · advanced

Pendlay Row

A primary horizontal pull movement for back.

Equipment

barbell

Typical range

3–10 reps

Also trains

biceps, core

Set up

Prepare the pendlay row station and choose a load that permits full control.

Execute

Set the torso and return the bar to the floor between repetitions

Complete the final repetition with the same controlled path, then return the load safely.

Coaching cues

• Reset each rep
• Use a repeatable pain-free range.

Common mistakes

• Using hip extension to launch the bar
• Adding load after position or control is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.