Exercise library
Back
Pendlay Row
- Primary muscle
- Back
- Also works
- Biceps, Core
- Equipment
- Barbell
- Movement pattern
- Horizontal pull
- Role in a program
- Anchor lift
How to do it
Set your torso parallel to the floor and grip the barbell resting on the ground. Explosively row the bar to your lower chest, then return it fully to the floor and reset before each rep.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
- Landmine RowBarbellHorizontal pull
- Meadows RowBarbellHorizontal pull
- Rack PullBarbellHorizontal pull
- Reverse-Grip Barbell RowBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: