Pendlay Row

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An upper body strength exercise where the trainee hinges at the hips so their torso is parallel with the ground and then pulls the bar from the ground towards their chest. It is a more strict version of the bent over row, as the torso must be parallel to the ground and the bar starts on the floor for each rep. Due to the more hinged position, it has good carryover for the deadlift. Care should be taken to maintain a neutral core, as the bent over position can put significant stress on the lower back.

The Basics

The pendlay row is primarily used as a strength exercise. It is more generally classified as a upper pull movement. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Form

With your feet about hip width apart, lean your torso forward by hinging at the hips and bending the knees as needed. Grasp the bar with an overhand grip with your hands about shoulder width apart. Engage your core, making sure to maintain a neutral spine and keeping your torso parallel to the ground. Pull the bar towards your chest by pulling your elbows back and your shoulder blades together. At the top of the rep, your elbows should be in line or a bit past your sides. Lower the bar under control back to the ground.

Related Exercises

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.