What is the difference between a Pendlay row and a barbell row?

The Pendlay row requires the bar to return to the floor and come to a complete stop between reps, while a standard barbell row keeps the bar suspended throughout the set. This dead-stop position eliminates momentum and requires each rep to be pulled from a strict horizontal torso position.

Should the bar touch my chest or stomach on a Pendlay row?

The bar should contact your upper abdomen or lower chest, typically around the sternum or just below. The exact touch point depends on your torso angle and arm length, but the key is pulling vertically with elbows driving back rather than flaring out.

Can I do Pendlay rows without bumper plates?

You can perform Pendlay rows with standard plates if you elevate the bar on blocks, mats, or plates to achieve the proper starting height where your torso is near parallel to the floor. The starting position matters more than whether the bar actually contacts the ground, as long as it comes to a complete stop between reps.

Pendlay Row (Barbell)

The Pendlay row is a bent-over barbell row variation where the bar returns to the floor between each rep, eliminating momentum and enforcing strict form. It suits lifters seeking to build upper back strength and power with an emphasis on explosive pulling from a dead stop.

Muscle group: Back
Primary muscles: upper back, lower back
Equipment: Barbell

How to do the Pendlay Row (Barbell)

Load a barbell on the floor and stand with feet hip-width apart, bar over midfoot.
Hinge at the hips until your torso is nearly parallel to the floor, grip the bar just outside shoulder width with arms fully extended.
Brace your core and pull the bar explosively to your upper abdomen or lower chest, leading with your elbows.
Lower the bar under control back to the floor, allowing it to settle completely before the next rep.
Reset your position and breath between reps, maintaining a flat back throughout.

Form tips

Keep your torso angle constant throughout the set rather than raising your chest as you fatigue.
Pull the bar in a vertical path directly upward from the floor rather than back toward your hips.
Let the bar come to a complete stop on the floor each rep to eliminate stretch reflex and ensure each pull starts from zero momentum.

Common mistakes

Raising the torso during the pull: this turns the movement into a standard bent-over row and defeats the strict positioning that defines the Pendlay row.
Bouncing the bar off the floor: this uses elastic energy instead of pure concentric strength and reduces training specificity.
Rounding the lower back at the bottom position: this increases injury risk and prevents effective force transfer from the hips through the upper back.

Sets and reps

For strength, perform 3 to 5 sets of 3 to 6 reps with heavier weight and explosive pulls; for hypertrophy, use 3 to 4 sets of 6 to 10 reps with moderate weight and controlled tempo.

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Frequently asked questions

What is the difference between a Pendlay row and a barbell row?: The Pendlay row requires the bar to return to the floor and come to a complete stop between reps, while a standard barbell row keeps the bar suspended throughout the set. This dead-stop position eliminates momentum and requires each rep to be pulled from a strict horizontal torso position.
Should the bar touch my chest or stomach on a Pendlay row?: The bar should contact your upper abdomen or lower chest, typically around the sternum or just below. The exact touch point depends on your torso angle and arm length, but the key is pulling vertically with elbows driving back rather than flaring out.
Can I do Pendlay rows without bumper plates?: You can perform Pendlay rows with standard plates if you elevate the bar on blocks, mats, or plates to achieve the proper starting height where your torso is near parallel to the floor. The starting position matters more than whether the bar actually contacts the ground, as long as it comes to a complete stop between reps.

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