Pendly rows

Today we're going to focus on Pendlay Rows , a powerful back exercise that targets the upper back , lats , shoulder blade muscles (rhombus) and rear deltoids . Pendlay Rows are performed with a start from the ground in each repetition, which makes the exercise explosive and effective for developing both strength and power in the back.

Correct Technique and Execution

Follow this guide to ensure proper execution of Pendlay Rows:

  1. Starting position: Stand with your feet shoulder-width apart, bend your knees slightly, and grab the barbell with an overhand grip (hands slightly wider than shoulders).
  2. Positioning: Lean forward until your upper body is almost parallel to the floor, with a natural sway in your lower back. Keep your gaze straight down and your core engaged.
  3. Lifting phase: Start the movement by pulling the shoulder blades together and lifting the bar explosively up towards the chest. The bar should touch the bottom of the chest or the upper part of the stomach.
  4. Lowering Phase: Controlledly lower the bar back to the floor to complete one repetition. The rod must land on the ground each time to reset the torque.
  5. Breathing technique: Breathe in before you lift, and breathe out when the bar reaches the top.

Common Errors

To avoid common mistakes and get the most out of Pendlay Rows, look for these signs:

  • Round back: Many people round their back during the lift, which can lead to injury. Keep your back straight and your core engaged throughout the exercise.
  • Using too much torque: Pendlay Rows require explosiveness, but avoid using your hips to lift the weight. The movement should come from the back and shoulders.
  • Don't touch the ground: To maintain proper form, let the weight touch the ground between each repetition to reset the position.

Modifications and Variants

Pendlay Rows can be varied and adapted to different skill levels:

  • Beginner-friendly: Start with lighter weights or perform the exercise with dumbbells for more control over the movement.
  • Yates Row: A variation where the back is held at a higher angle, which makes it easier to activate the lats and provides a gentler variation of the lift.
  • Straight Back Rowing with Barbell: Lift the barbell from a hanging position without touching the ground, which provides a different type of muscle activity and challenges endurance.

Repetitions and Sets

For strength and muscle growth, aim for 3 sets of 6-10 repetitions with a weight that allows you to perform the movement explosively, but with good form.

Breathing technique

For optimal stability, inhale before lifting and exhale when the bar reaches the top of the movement. This helps keep the core strong and gives better control.

Visual Cues and Perspectives

Using a mirror or filming yourself can help with proper execution and improved technique:

  • Side perspective: Check that the back is kept in the correct position and that the weight moves in a straight line up and down.
  • From the front: See that both arms are working smoothly and that you are maintaining a controlled path.
  • From the back: Make sure the shoulder blades are contracted at the top of each repetition to optimally activate the back.
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