Pendlay Row

How to perform it

1. 1Preparation and positioning. Use a level platform and secure plates with collars. Choose a grip and load that permit a fixed trunk position.
2. 2Starting position. Hinge until the torso is near parallel, brace, and let the bar settle motionless on the floor before each rep.
3. 3Concentric phase. Pull the load toward the fixed lower-chest or torso marker by driving the upper arms back. Keep the trunk and pelvis quiet rather than creating momentum.
4. 4End position / lockout. Reach the same torso contact or closest-point marker with wrists neutral and shoulders controlled, without shrugging or forcing the elbows beyond the intended path.
5. 5Eccentric phase. Lower the bar to a complete, controlled floor stop and reset the brace.
6. 6Breathing and bracing. Brace before the pull and exhale after the hardest portion as appropriate; reset when the load is stable.
7. 7Valid rep. The load reaches the same marker, the torso angle and support contact remain fixed, and the rep contains no hip drive, bounce, or shortened lower range.

Common mistakes

• Using trunk or leg momentum

  Fix: Make the body quiet, lower the difficulty, and initiate the pull through the upper arms.

• Shrugging through the pull

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing toward the ears.

• Cutting the lower range

  Fix: Return to the same controlled straight-arm marker on every rep.

• Jutting the head to reach

  Fix: Keep the head neutral and move the chest/body to the fixed marker.

Safety

• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.
• If spinal symptoms, radiating pain, numbness, or weakness are present, stop and seek appropriate assessment; do not use bracing cues to train through neurological symptoms.
• For adolescents, older beginners, or anyone new to this movement, progress by technical competence and use qualified supervision rather than age-based loading targets or forced maximal attempts.

Progressions & alternatives

• regressionBent-over Barbell Row— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Pendlay Row.
• progressionPaused Pendlay Row— Increase load, range, instability, or skill demand after Pendlay Row is repeatable through the planned volume with reserve and no technique drift.
• alternativeSeal Row— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Pendlay Row is impractical or poorly tolerated.