Pendlay Row
The Pendlay Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Teres Major, Teres Minor, Trapezius (Lower) and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
The Pendlay Row is a intermediate compound exercise performed with barbell, following a horizontal pull movement pattern. It primarily targets the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary engagement of the Biceps Brachii (Long Head), Teres Major, Teres Minor, Trapezius (Lower). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Barbell row performed with torso near parallel to ground and bar resting on floor each rep.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Teres Major, Teres Minor, Trapezius (Lower) |
Muscles Worked
The Latissimus Dorsi, Rhomboids, and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Teres Major, Teres Minor, and Trapezius (Lower) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Teres Major (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Latissimus Dorsi, Trapezius (Middle), Rhomboids.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Rhomboids, Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.