Barbell Pendlay Row

A powerful back exercise where each rep starts from the floor. It builds explosive pulling strength in the lats, rhomboids, and mid-back.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Hinge forward until your torso is parallel to the floor. Grip the bar with a pronated grip. Maintain a flat back and tight core.

Instructions

1. Pull the bar explosively toward your lower chest.
2. Squeeze your shoulder blades together.
3. Return the bar to the floor after each rep.
4. Keep your torso stationary.
5. Drive the elbows back.

Common Mistakes

1. Using leg drive.
2. Rounding the back.
3. Lifting the torso during the pull.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wide Grip Behind the Neck Pulldown

Intermediate / Lat Pulldown Machine / Back / pull

An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

Advanced / Pull-up Bar / Back / pull

Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

Weighted Lying Twist

Intermediate / Stability (Swiss) Ball / Back / core

A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

Beginner / Lat Pulldown Machine / Back / pull

A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.