Pendlay Row — Barbell Row Alternative
The Pendlay row is a strict barbell row variation where the bar returns to the floor between every rep. Named after Olympic weightlifting coach Glenn Pendlay, this movement forces explosive pulling power from a dead stop. There's no stretch reflex or momentum — just raw back strength on every rep.
How to Perform
- Set up over a barbell on the floor with feet hip-width apart, gripping the bar just outside your knees.
- Hinge at the hips until your torso is parallel to the floor, keeping your back flat and the bar directly below your shoulders.
- Explosively row the bar to your lower chest, then lower it back to the floor under control — each rep starts from a dead stop.
- Reset your position, ensure your back is flat, and pull again. Don't bounce or use momentum.
How It Compares to Barbell Row
Standard barbell rows use a controlled eccentric with continuous tension, while Pendlay rows reset to the floor each rep for explosive, dead-stop pulls. This eliminates any cheating through momentum and builds more raw pulling power. The downside is that you'll use less weight and the strict torso-parallel position is more demanding on your lower back. Pendlay rows are best for intermediate to advanced lifters who want to develop explosive back strength.
Equipment & Muscles
- + Builds explosive strength
- + No momentum or cheating
- + Full reset each rep
- + Great for athletes
- - Requires excellent form
- - Can't use as much weight
- - More technical than standard rows