Which muscles does the pendlay row work?

The pendlay row mainly works your back and lats. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pendlay row in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pendlay Row: how to do it and muscles worked

The pendlay row mainly works your back and lats, with help from your biceps. You need a barbell.

Muscles worked

Main

Helping

Biceps

How to do the pendlay row

1
Stand with feet hip width apart and bend until your torso is nearly parallel to the floor, with the bar resting on the floor. Grip it just wider than shoulders with a flat back.
2
Explosively row the bar from the floor to your lower chest while keeping your torso still. Lower the bar all the way back to the floor.
3
Reset on the floor each rep, taking a breath and bracing. Control the descent rather than dropping the bar.

Form tip: Keep your torso parallel and your back flat; do not use your hips to heave the bar up.

Common questions

Which muscles does the pendlay row work?: The pendlay row mainly works your back and lats. It also involves your biceps.
What equipment do I need for the pendlay row?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pendlay row in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.