The Pendlay Row is a intermediate-friendly barbell strength exercise that targets the lats, middle back and traps, with the biceps, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back, Traps
Secondary musclesBiceps, Shoulders, Abs
EquipmentBarbell
LevelIntermediate
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Pendlay Row
Set a loaded barbell on the floor directly in front of your shins.
Bend forward at the hips until your back is almost level above the bar.
Take a double overhand grip just outside your knees.
Brace your abdominals and set your shoulder blades before pulling.
Pull the bar explosively to your belly button, driving your elbows back.
Return the bar to the floor, let it settle, then start the next rep.
02 The payoff
Why it earns its spot
Every rep starts from a dead stop, so no momentum carries over.
Trains explosive pulling strength for the lats and mid back.
Reinforces the hinge position under repeated heavy loading.
03 Don't do this
Common mistakes
Bouncing the bar off the floor, which removes the dead stop the exercise is built around.
Raising the torso as the bar comes up, so the hips finish the lift instead of the back.
Rounding the lower back on the reset, which loads the lumbar spine at the worst moment.
Pulling slowly, which turns a power exercise into an ordinary heavy row.
EGON Put it on record
Track it in EGON.
Log every set of the Pendlay Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
