The Pendlay row, a variation of the barbell row, is a highly effective exercise for building back muscles. Originally developed by American weightlifting coach Glenn Pendlay for explosive power, it’s been adapted for bodybuilding to target the lats, rear delts, and mid-traps.
The Pendlay row emphasizes shoulder extension (primarily using the lats and long head of the triceps), transverse shoulder abduction (engaging the rear delts), and scapular retraction (working the mid-traps). Because of the bent-over position, it also involves an isometric lumbar extension contraction, strengthening the spinal erectors, which contributes to a thicker back appearance. While the biceps assist with elbow flexion, this exercise is primarily a back builder.
For the Pendlay row, load the barbell with a moderate weight (8-12 reps is a good range) and secure it with safety clips to prevent plate shifting and potential injury. Excessive weight can compromise form and lead to overuse of leg drive, potentially hindering back development and interfering with deadlifts later in your training week.
Aim for controlled, consistent reps, prioritizing proper form over weight. A weight slightly under bodyweight for 8-12 reps can be a good strength benchmark. Begin by approaching the bar as you would for a conventional deadlift, with a shoulder-width stance. Adjust your stance if needed to accommodate longer legs.
Push your hips back to maintain vertical shins and position the bar mid-foot. Use a double overhand grip slightly wider than shoulder-width, aiming for a 90-degree angle between your upper and lower arms at the top of the movement. Chalk or straps can help with grip, but shouldn’t be necessary with moderate weight.
Anteriorly rotate your pelvis (think “bikini pose”) to achieve a neutral spine. A flat lower back under load indicates flexion, which is not ideal. Elevate the bar if needed to maintain a neutral spine throughout the exercise.
Start each rep with slightly protracted scapulae. Initiate the movement by pulling your shoulder blades together, driving your elbows up and back at a 45-65 degree angle relative to your torso. This angle effectively targets all back muscles, balancing lat and trap involvement.
The bar should contact your lower sternum (around nipple level). Squeeze your shoulder blades together at the top to fully engage the mid-traps. Lower the bar under control, keeping your shoulder blades retracted until the plates are a few inches above the ground. Protract your scapulae as the plates touch the ground.
For constant tension, you can perform a controlled touch-and-go. However, a true Pendlay row involves a complete stop on the ground to reset the stretch-shortening cycle and ensure a dead-stop pull for each rep. Maintain a neutral spine and head position throughout the movement, avoiding jerky motions that hinder scapular retraction.
A common mistake is lifting too heavy, leading to form breakdown. Reducing weight and focusing on proper technique often corrects other errors automatically. Prioritize consistent form over adding weight.
Another frequent error is relying on leg drive or hip extension. While exceptions exist, full range of motion generally optimizes strength and size gains. For maximum lat activation, your torso should be nearly perpendicular to the line of pull, with your chest almost parallel to the floor.
The Helms row, performed with dumbbells while leaning against an incline bench, is a suitable alternative for those who struggle with leg drive during Pendlay rows. It forces the chest to remain pinned, promoting a strict rowing motion. The Helms row is often performed with slightly higher reps (12-15).
While the Helms row emphasizes lats, it still engages the mid-traps with proper scapular retraction. One potential drawback is reduced spinal erector activation, particularly for those who don’t regularly squat or deadlift.
If performed correctly, the Pendlay row is a valuable exercise for back development. For maximizing back growth, it’s almost essential.
