Barbell Pendlay Row

The barbell Pendlay row is a compound exercise that develops the latissimus dorsi and trapezius muscles. It differs from the traditional row in that you lift the barbell from the floor instead of a bent-over position. This increases the load on the back muscles.

Although it primarily targets the back, it also strengthens the upper arms, shoulders, and core. It is also an effective core and brachialis workout. Read on for guidance on proper execution, workout suggestions, and muscle activation rates.

How To Do

  1. Set up a secured barbell with the appropriate weight for your fitness level and goals.
  2. Place the barbell on the floor in front of you, standing with your feet about hip-width apart.
  3. Bend over and grip the barbell with an overhand grip (palms down), hands shoulder-width apart. Keep a slight bend in your elbows to avoid straining the joint.
  4. Inhale to engage and brace your core.
  5. Exhale as you lift the barbell to your chest, fully flexing your elbows. Keep your core engaged and your spine neutral to avoid stressing the lower back.
  6. Hold at the top for a count, squeezing your back muscles, shoulders, and biceps.
  7. Inhale as you slowly lower the barbell back to the floor, fully extending your arms.

Tips From Expert

  • Engage your core and keep your back flat throughout the full movement to reduce strain on the lower back.
  • Avoid swinging or using momentum to lift the barbell to maximize muscle engagement.
  • Start with lighter weights at first to perfect your form and avoid injury.
  • Heavier lifts like this require a proper warm-up routine to loosen the muscles before starting the workout.
  • Concentrate on squeezing the upper back and shoulder muscles to enhance the mind-muscle connection and achieve greater results.
  • Maintain a slight bend in your elbow to avoid hyperextending the joint, which can cause pain or injury.

Optimal Sets and Reps

The following table provides instructions on the proper sets and reps for optimizing the barbell Pendlay row.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Barbell Pendlay Row

How to Put in Your Workout Split

The barbell Pendlay row is an extremely effective back workout in multiple routines. It’s most valuable during upper-body routines.

It builds muscle and helps improve functional strength. As a result, it can be programmed differently depending on your fitness level and goals.

  1. Back And Biceps — The barbell Pendlay row is very beneficial for maximizing muscle hypertrophy in the back and upper arms. Program it into a back and bicep workout with lat pulldowns, deadlifts, and preacher curls.
  2. Full-Body Lift — The main goal here is to improve muscle balance and functional strength using higher repetitions and a lower weight. Incorporate the barbell Pendlay row as part of a functional full-body routine. Add it after squats, lunges, and bicep curls.
  3. Upper Body Pull — For this option, focus on lower reps and heavier weights. A good example is adding it to an upper-body pull-day routine. Pair it with exercises such as cable face pulls and pull-ups to optimize your upper-body pull day.

The correct loading recommendations will depend on your fitness level and experience. In the guide below, your one repetition maximum refers to the maximum weight you can lift for one repetition. If needed, a personal trainer can help you determine this.

  • Strength Training — 80%–100% of your 1RM.
  • Hypertrophy Training — 60%–80% of your 1RM.
  • Endurance Training — 40–60% of your 1RM.
  • Power Training — 80%–100% of your 1RM.

The barbell Pendlay row is an optimal part of a barbell arm workout. Its intensity can be modified as needed to suit your routine.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Latissimus Dorsi

Your latissimus dorsi, also known as your lats, make up the majority of your back muscles.

During the barbell Pendlay row, the lats are a prime mover. They contract concentrically to shorten as you pull the barbell up and eccentrically lengthen as you lower back down. As a result, this exercise is valuable for isolating and strengthening the back muscles.

Lat muscle activation rates have been shown to reach up to 20%–25% of maximum voluntary contraction during shoulder extension exercises. During this exercise, your lats engage when extending your shoulders to lift the barbell. Although this number may not seem significant, we would expect it to increase when performed against progressively heavier resistance.

Upper Trapezius

The upper trapezius is one of three muscles that make up the trapezius (upper back muscle). It extends from the base of the skull down to the collarbone and the top of the shoulder blades. The trapezius functions to lift the shoulders, upwardly rotate the scapula for overhead movements, and nod the head.

The upper trapezius activates during the barbell Pendlay row to stabilize and elevate the shoulder blades when lifting the barbell. It also assists with maintaining stable posture alignment, helping reduce back or neck pain.

Middle Trapezius

The middle trapezius spans the upper back and neck. It originates below the upper trapezius and extends from the upper vertebrae of the spine to the shoulder blades.

During the barbell Pendlay row, the middle trapezius supports the upper section by contracting the shoulder blades as you lift the barbell. It helps maintain alignment in the upper back muscles, support posture, and stabilize the spine.

Secondary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Posterior Deltoid

The posterior deltoid is at the back of the shoulder. It provides support during shoulder extension and external rotation of the arms.

During this exercise, the posterior deltoid brings the upper arms back when you pull the barbell upward. It also supports stability in the shoulder joint. These factors contribute to the barbell Pendlay row’s effectiveness as a back and shoulder workout.

Erector Spinae

The erector spinae comprises a group of muscles that run along the spine. They originate from the back of the pelvis and extend up the lower back to the neck.

The erector spinae keeps the back aligned during this movement, supporting spinal stability and proper posture. It contracts isometrically without changing the length to keep the back neutral and avoid lower back strain.

Biceps Long Head

The biceps long head is one of two muscles that make up the biceps brachii. It is the longer outer head. It originates from the humerus (upper arm) and is inserted into the ulna (forearm).

The barbell Pendlay row targets the biceps long head during elbow flexion to lift the barbell. It also maintains tension to stabilize the shoulder throughout the full range of motion.

Biceps Short Head

The biceps short head makes up the other biceps head. Like the biceps long head, it originates from the upper arm bone and inserts into the forearm.

The barbell Pendlay row targets the biceps short head as a secondary stabilizer muscle throughout the exercise. It works to flex the elbow and support the shoulder joint throughout the heavy-lifting phase.

Brachialis

The brachialis is beneath the biceps muscle, originating from the lower region of the upper arm bone. It serves as a flexor of the elbow joint to bring the forearm upward toward the upper arm.

During the barbell Pendlay row, the brachialis assists the biceps when flexing the elbow and stabilizing the forearm. The brachialis and brachioradialis support forearm stabilization during daily tasks like lifting objects and carrying groceries.

Brachioradialis

The brachioradialis runs along the top part of the forearm. It works with the brachialis during the barbell Pendlay row.

The brachioradialis supports and stabilizes the forearm and wrist joints by maintaining controlled and steady movements. Research suggests the brachioradialis achieves the highest activation rates during elbow flexion when using a neutral-width grip.

Equipment

Barbell

Barbell

You can use this for a range of arm exercises. Ensure the seat is at the right height. A good alternative would be the incline bench.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Barbell Shrug

Barbell Bent-Over Row

Single Arm T Bar Row

Barbell Pullover

Barbell Seal Row

T-Bar Row

Landmine One-Arm Bent-Over Row

Rack Pulls

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Pull-Up

Assisted Pull-Up

Weighted Pull-Up

Lat Pulldown

Dumbbell Single-Arm Bent-Over Row

Cable Face Pull

Chair Inverted Row

Chin-Up

Pulse Row

Rear Delt Fly Machine

Who Should Do?

Bodybuilders

As a bodybuilder, your primary goal is to build a well-rounded physique. The latissimus dorsi and trapezius make up a large portion of the back muscles. They contribute to building a wide, well-developed upper body, which is key for bodybuilders.

The barbell Pendlay row isolates the lats and trapezius muscles for optimal back strength building. This movement allows you to lift heavy weights, which leads to greater potential for gains. This exercise is beneficial for bodybuilders, especially with other compound movements.

Strength And Power Athletes

Strength athletes and powerlifters require significant upper-body strength, coordination, and power for executing dynamic lifts with control and proper form. This is essential for maintaining good performance during athletic activities.

Due to its targeted intensity, the barbell Pendlay row builds strength and power in the upper body muscles. Focusing on engaging the muscles through controlled movements improves coordination and balance. These factors make the barbell Pendlay row a good option for athletes in power sports like powerlifting, CrossFit, and plyometrics. 

General Fitness Enthusiasts

General fitness enthusiasts have multiple goals, one of which is often enhancing their physique while building muscle and functional strength. The back and biceps are key when performing daily activities like carrying your child and lifting heavy objects. They also contribute to a defined and sculpted upper body.

The barbell Pendlay row effectively strengthens these upper body muscles and stabilizes the joints to improve mobility. It also targets the spinal column to improve posture and torso alignment. A general fitness guru could program this exercise into an upper-body workout or back and shoulder lift. It will contribute to increased strength and functional performance. 

Who Should Not Do?

Individuals With Shoulder Injury Or Impingement

Individuals recovering from a shoulder injury or impingement often have a reduced range of motion. They may also experience impaired shoulder stability and pain during shoulder extension movements.

The barbell Pendlay row requires a large range of shoulder extension, which can stress an injured shoulder joint. The shoulders provide stability to maintain control as you raise the barbell up and lower back down. This could exacerbate an existing injury in those areas. 

Individuals with shoulder injuries should avoid this exercise due to stress and limited range of motion in the affected areas.

Individuals With Wrist Or Elbow Issues

Alongside being a key sign of optimal health, grip strength enhances everyday activities and resistance movements. Those with elbow and wrist injuries often have difficulty loading these areas due to a reduced range of motion.

When performing the barbell Pendlay row, the wrists function to keep a firm grip on the barbell. Both the wrist and elbow joints contribute to maintaining stability throughout the movement. Your elbows flex when you lift the bar and extend when you lower down.

As a result, performing this exercise can exacerbate existing wrist or elbow injuries by causing added stress. If you have a preexisting injury, you should refrain from attempting it until after consulting a fitness professional.

Individuals With Back Pain

Individuals with back or spinal injuries often have pain or discomfort when loading weight or engaging the back muscles and spinal column. This exercise loads these areas to maintain spinal alignment and stability during the lift and lower phases.

Individuals with an existing back injury or pain could risk making their condition worse or delaying recovery. If you have a back injury, refrain from the barbell Pendlay row before consulting a physical therapist.

Benefits Of The Barbell Pendlay Row

Building Explosive Strength

Building explosive strength requires applying resistance to the target muscles with power and speed. Power training emphasizes this approach by lifting heavier weights with intensity and speed using fewer reps and longer recovery. Proper form is essential to avoid injury, but this method can produce significant results if executed correctly.

The barbell Pendlay row can be performed using power-based training to maximize intensity to build the lats and trapezius. These muscles are involved in many strength and power-based upper-body exercises and sports involving lifting, throwing, and pulling. This exercise can improve performance in power sports and daily activities requiring upper-body strength like lifting boxes or carrying groceries.

Improves Flexibility And Mobility

The barbell Pendlay row encourages improved elbow and shoulder joint mobility. It engages these joints while the upper arm is extended and when flexing the elbow to lift the barbell. Additionally, it encourages the elbow joint to move through a full range of motion, increasing flexibility.

These joints support daily activities and functional upper-body movements like throwing a ball, lifting an object, or pulling a door. By programming the barbell Pendlay row into your routine, you will strengthen and improve elbow joint stabilization. This ultimately benefits your overall upper body functional strength and joint health.

Tones Muscles

When working out your back, the main goal is to build a stronger, wider upper body. The lats and trapezius are influential back muscles that make up a large part of your upper body physique. Developing these muscles will help optimally define the upper body, leading to overall improved muscle symmetry, tone, and balance. 

The barbell Pendlay row targets resistance on your back muscles as the prime mover to lift the barbell. This exercise also engages the biceps and forearms to provide stability, leading to a more balanced and toned upper body.

Frequently Asked Questions

What is the hand grip for the barbell Pendlay row?

Barbell Pendlay rows use an overhand grip, creating an effective stimulus for the forearm stabilizer muscles. These muscles support the wrists, enhancing grip strength and wrist biomechanics.

Do barbell Pendlay rows go to the chest or stomach?

Barbell Pendlay rows elicit full elbow flexion, which causes the barbell to travel to your chest. This movement increases the focus on the upper back compared to traditional rows that only lift to your stomach.

What are barbell Pendlay rows good for?

Barbell Pendlay rows are beneficial for building back muscle strength and definition. They also improve posture and elbow joint flexibility by bringing the joint through full flexion to lift the barbell.

What muscles do barbell Pendlay rows work?

Barbell Pendlay rows work the lats and trapezius muscles as primary movers. They also require secondary support from the shoulders, biceps, forearms, and spinal muscles. These muscles stabilize the elbow joint and help maintain neutral spine alignment.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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