If you’ve followed me for any length of time, you know I’m a believer in exercises that build real-world strength—not just bigger muscles. After more than five decades under the bar, setting world records in powerlifting and continuing to compete into my 70s, I’ve learned that the best exercises are the ones that carry over to bigger lifts.
One exercise that has earned a permanent place in my training is the Pendlay row.
In my opinion, it’s one of the most effective barbell rowing variations for building explosive pulling power, a thicker upper back, and greater overall strength. Whether your goal is increasing your deadlift, improving your bench press stability, or developing a stronger, more muscular back, the Pendlay row deserves serious attention.
What Is a Pendlay Row?
The Pendlay row was developed by legendary Olympic weightlifting coach Glenn Pendlay. Unlike a traditional bent-over barbell row, every repetition starts with the barbell resting on the floor.
Instead of relying on momentum, you explosively pull the bar from a dead stop to your lower chest or upper abdomen before lowering it back to the floor and resetting for the next repetition.
That complete reset is what makes the Pendlay row unique. Every rep requires maximum force production, strict technique, and total-body stability.
Pendlay Row Benefits
1. Builds a Thick, Powerful Upper Back
If you’re looking to build a stronger back, few exercises rival the Pendlay row.
It develops the:
• Latissimus dorsi (lats)
• Rhomboids
• Middle trapezius
• Rear deltoids
• Teres major
These muscles create the dense upper-back development that’s essential for powerlifting, Olympic lifting, and overall strength.
A strong upper back also improves posture and shoulder health.
2. Increases Deadlift Strength
One of the biggest reasons I recommend Pendlay rows is their direct carryover to the deadlift.
Since every repetition starts from the floor, your body learns to generate force without momentum.
The exercise improves:
• Lat engagement
• Upper-back strength
• Starting strength
• Spinal stability
• Bar control
Those qualities are critical for pulling heavier weights off the floor.
3. Improves Bench Press Performance
Many lifters underestimate how important the upper back is for a big bench press.
Your upper back creates the foundation you press from.
Pendlay rows strengthen the muscles responsible for retracting and stabilizing the shoulder blades, allowing you to stay tighter on the bench and transfer more force into the bar.
That’s why nearly every elite powerlifter spends significant time rowing.
4. Develops Explosive Power
Unlike bodybuilding rows that emphasize constant tension, Pendlay rows teach explosive force production.
Each repetition begins from zero momentum.
That develops:
• Rate of force development
• Bar speed
• Athletic explosiveness
• Neuromuscular efficiency
Explosive strength benefits athletes in nearly every sport—not just powerlifting.
5. Strengthens the Core and Lower Back
Maintaining a torso that’s nearly parallel to the floor requires tremendous core stability.
Your:
• Abdominals
• Obliques
• Spinal erectors
must work together to keep your spine neutral throughout the lift.
Those same muscles stabilize heavy squats and deadlifts.
6. Eliminates Cheating
One reason I like Pendlay rows so much is that they force honest training.
Because the bar returns to the floor after every repetition, there’s no bouncing, swinging, or excessive body English.
If you can’t row the weight with proper technique, it’s simply too heavy.
Strict form produces better long-term strength gains and lowers the risk of injury.
7. Improves Grip Strength
Heavy Pendlay rows challenge your grip, forearms, and hands with every repetition.
A stronger grip improves performance in:
• Deadlifts
• Pull-ups
• Farmer’s carries
• Strongman events
• Everyday lifting
Grip strength is often an overlooked limiting factor in overall strength.
8. Builds Better Athletic Performance
Powerful pulling strength benefits athletes in many sports.
Pendlay rows help improve performance in:
• Football
• Wrestling
• Rugby
• Baseball
• Track and field
• Olympic weightlifting
A stronger posterior chain creates a stronger athlete.
Muscles Worked During Pendlay Rows
Pendlay rows are a compound exercise that trains nearly the entire posterior chain.
Primary muscles worked:
• Latissimus dorsi
• Rhomboids
• Middle trapezius
• Rear deltoids
Secondary muscles worked:
• Biceps
• Forearms
• Spinal erectors
• Core
• Rotator cuff
• Glutes
• Hamstrings
This makes Pendlay rows one of the best total-body pulling exercises you can perform.
How to Do Pendlay Rows Correctly
To get the most from the exercise:
1. Stand with your feet about shoulder-width apart.
2. Position the bar over your mid-foot.
3. Hinge at the hips until your torso is nearly parallel to the floor.
4. Brace your core and maintain a neutral spine.
5. Grip the bar just outside shoulder width.
6. Pull the bar explosively into your lower chest or upper abdomen.
7. Squeeze your shoulder blades together.
8. Lower the bar under control.
9. Let it settle completely on the floor.
10. Reset your position before every repetition.
Every repetition should look exactly the same.
Consistency builds strength.
Best Deadlift Straps https://amzn.to/4ws1SEg
Common Pendlay Row Mistakes
Avoid these common errors:
• Standing too upright
• Using excessive body momentum
• Bouncing the bar
• Rounding the lower back
• Shrugging the shoulders
• Skipping the reset between repetitions
• Going too heavy too soon
Perfect technique will always outperform sloppy heavy lifting over the long run.
Who Should Perform Pendlay Rows?
I recommend Pendlay rows for:
• Powerlifters
• Olympic weightlifters
• Bodybuilders
• CrossFit athletes
• Football players
• Wrestlers
• General strength trainees
• Older lifters who want to maintain strength and muscle
When performed with proper form, they’re an excellent exercise for nearly every training program.
Best Sets and Reps for Pendlay Rows
Maximum Strength
• 4–6 sets of 3–5 reps
Strength & Muscle Growth
• 3–5 sets of 6–8 reps
Hypertrophy
• 3–4 sets of 8–12 reps
Focus on explosive pulls while maintaining strict technique.
My Final Thoughts
Over my lifetime in strength sports, I’ve learned that big lifts are built on a strong back.
The Pendlay row develops explosive power, upper-back thickness, core stability, grip strength, and the pulling strength that carries over directly to the squat, bench press, and deadlift.
It’s an honest exercise. Every repetition starts from a dead stop, forcing you to generate pure power instead of relying on momentum.
If you’re serious about building strength, adding muscle, and improving athletic performance, make Pendlay rows a regular part of your training.
Master the movement, stay consistent, and the results will speak for themselves.
Frequently Asked Questions
Are Pendlay rows better than barbell rows?
Pendlay rows are generally better for developing explosive power and starting strength because every rep begins from the floor. Traditional bent-over rows keep constant tension on the muscles, making them an excellent option for hypertrophy. Both exercises have value depending on your goals.
Do Pendlay rows increase your deadlift?
Yes. Pendlay rows strengthen the lats, upper back, core, and spinal erectors while improving force production from a dead stop, making them one of the best assistance exercises for a stronger deadlift.
How often should I do Pendlay rows?
For most lifters, one to two sessions per week is enough to improve strength and muscle growth while allowing adequate recovery.
Are Pendlay rows good for beginners?
Absolutely. Beginners should start with lighter weights, master the hip hinge and neutral spine position, and focus on perfect technique before progressing to heavier loads.