Back · Compound Exercise
Pendlay Row
The Pendlay Row is a compound exercise that primarily trains the Back, with help from the Biceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell
Advanced
Muscles worked
Back — primary
Biceps — assist
How to perform the Pendlay Row
1
Set up
Bar starts on the floor at the start of every rep.
2
Execute
Pull explosively to lower chest, torso stays parallel.
3
Form check
Lower under control to floor, reset before next rep.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
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