How to do Pendlay Rows [Form Demo] - Old School Labs
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Home Ā /Ā  OSL Blog Ā /Ā  How to do Pendlay Rows: A Guide For Stronger Back Muscles

How to do Pendlay Rows: A Guide For Stronger Back Muscles


Key Takeaways

  1. Pendlay rows are a variation on the form of the barbell row. Considered a strict barbell row, the Pendlay row is named after Olympic weightlifting coach Glenn Pendlay.
  2. The Pendlay row is an explosive movement that will strengthen your back and posterior chain. Weightlifters and powerlifters can use this form to improve other lifts, like the deadlift and squat.
  3. Continue reading to learn how the Pendlay row was created, the benefits to using this form over others, and how to complete it properly.

The barbell row has been used for decades as a way for lifter to build strength and power. Over time, variations and form changes have been introduced as alternatives to the standard barbell row.

The Pendlay row is one of those variations that changes the form of the barbell row or bent-over row. Bodybuilders, powerlifters, and weightlifters alike can benefit from the Pendlay row. If youā€™re focused on back development, consider giving it a try.

Today, we discuss the Pendlay row:

  • The history behind it
  • Muscles worked
  • Benefits of this form variation
  • Proper form

The History of the Pendlay Row

The Pendlay row got its name from the man who created this specific way to perform the barbell row. His name is Glenn Pendlay, and if you havenā€™t heard of him, he was an Olympic weightlifting coach.

Glenn Pendlay
Glenn Pendlay Olympic Weightlifting Coach and Creator of the Pendlay Row

Pendlay has spent his career training weightlifters at every level, even the Olympic level. He was first introduced to weightlifting as a sport by famed Russian coach Alexander Medvedev in 1992. Pendlay was so inspired by Medvedev that he went back to his hometown of Kansas and changed his major.

He graduated with a degree in Exercise Physiology from Kansas State University. Glenn then went on to get his Masterā€™s degree in Endocrinology, to further study stressā€™s impact on the body.

In 1999, he opened his first weightlifting gym, Wichita Falls Weightlifting. He then went on to work with California Strength and Muscledriver USA.

Glennā€™s career has been focused on furthering the sport of weightlifting. He has worked with 100ā€™s of young lifters, readying them for competition at all levels. 

Glenn Pendlay Book
Glenn Pendlayā€™s Official book that explains the technique in detail

One contribution heā€™s made was the modification of the barbell row, dubbed by others as the Pendlay row. Sadly, Glenn Pendlay passed away in 2019 from cancer, but his legacy lives on in the people who knew him.

Many have said Glennā€™s dedication forever changed the sport, and we wholeheartedly agree. We honor Glenn today with this article, showcasing the Pendlay row in all its glory.

Pendlay Row: Muscles Worked

One of the reasons Glenn modified the barbell row into the Pendlay row is to strengthen his back. In a 2017 interview with Barbend, Glenn revealed that, in his powerlifting days, his weakest point was his back.

He knew if he was going to make it in powerlifting; he had to strengthen his back. Pendlay made some modifications to the barbell row and practiced using this new lift. He insisted on calling it a strict barbell row, but followers had another idea, dubbing it the Pendlay row.

Pendlay Rows Muscles Worked

The Pendlay row works the entire back, from the erector spinae and lower back, all the way up to the traps. For those hitting a plateau with exercises like the deadlift and squat, Pendlay rows will help you bust through the plateau.

Glenn used this move primarily to strengthen his squat as a powerlifter. It wasnā€™t until years later, when he was coaching weightlifters, that he introduced his version to his students.

In Glennā€™s words, ā€œTurns out, strong is strong, and a strong back is just as useful for weightlifting as it is for powerlifting.ā€

Now, we know Pendlay rows will strengthen the back, improving the power behind other lifts. Are there other benefits to performing Pendlay rows?

Benefits of the Pendlay Row

Here are a few other ways you may benefit from incorporating Pendlay rows into your workout routine.

Lifters looking to improve any pulling lifts ā€“ deadlifts, snatches, squats ā€“ can benefit from the Pendlay row. Improved lat and lower back strength will aid weightlifters in heavier lifts. The body can adapt to greater stress required, improving your range of motion and your 1RM.

The form of the Pendlay row, similar to the bent-over row, will help powerlifters better stabilize their lumbar spine. This means heavier lifts in the Big Three, where it matters most.

Crossfit Class

Even CrossFitters can benefit from the Pendlay row. Strengthening the low back and lats while also improving hinge function at the hip can help during WODs. Building more strength in the back of the body creates symmetrical balance and aids in preventing injury.

Of course, you donā€™t have to join CrossFit or start a weightlifting or powerlifting program to get the benefits. If your back could use some strengthening, Pendlay rows will provide a benefit. Youā€™ll be able to move about your day more easily, as daily activities will be much easier with a stronger frame.

Pendlay Rows: Proper Form

Pendlay rows are most often performed using a barbell, but you can also use dumbbells. The form is still the same, though you must pay attention to how far your arms travel in the pulling phase. When using a barbell, the bar limits how far up it can travel, which isnā€™t the case with dumbbells.

Barbell Row

As always, make sure your form is flawless before using heavy weights. Try this out first with just an empty bar or with light dumbbells to practice. 

You can view the video below of Glenn explaining the Pendlay row. He has Max Aita (fellow weightlifting coach) demonstrate the difference between the barbell row and Pendlay row. 

Most bodybuilders use the former, however, as we noted above, there are benefits to the latter. The major difference, besides the form, is that barbell rows (and bent over rows) work the upper body more vs Pendlay rows working the full back.

Step-by-step instructions for the Pendlay Row

Pendlay Row Proper Form
  1. Stand behind the barbell with your feet about hip-width apart.
  2. Bend over so that your back is parallel to the floor, knees and toes straight and facing forward. Depending on your height, your knees should be slightly bent throughout the movement.
  3. Using a slightly wider grip than a barbell row, grip the barbell with an overhand grip.
  4. Contract your low back so it arches, with a slightly rounded upper back.
  5. Tighten your upper back muscles as you explosively pull the barbell up your torso. Depending on your frame, the bar should land at your lower chest or upper abdomen.
  6. Lower the barbell back down to the floor.
  7. Pause for a second before you begin your next rep, bringing the barbell all the way back to the floor each time you finish the rep.

Complete two to three sets with 8 to 10 reps per set, taking up to two minutes to rest as needed between sets. As you perfect your form and increase the weight, decrease the reps and increase the rest time between sets.

Comparing Barbell Rows vs Bent-Over Rows vs Pendlay Rows

As you can see from the form and video demonstration, there are a few key differences in the Pendlay row.

In the barbell row and bent-over row, your torso is elevated compared to the Pendlay rowā€™s parallel to the floor. This is the difference between an upper back exercise and a full back exercise.

bent over barbell

Another notable difference is the grip. According to Glenn, grip placement will look different based on your body dimensions. The goal is to have your torso parallel and upper back rounded during the heavy lifting. 

Practice makes perfect, so figure out where to grip the bar that works best for you.

Finally, the bar movement. Pendlay rows require the bar to be brought back down to the ground between reps. With the barbell and bent-over row, the bar starts and ends around shin level, not touching the ground until the set is complete.

If youā€™re trying out the dumbbell version of the Pendlay row, you might need another piece of equipment. You wonā€™t have the height of the weight plates to get into proper position, so you may need a platform to rest the dumbbells between reps.

When to choose one over the other? It depends on your goal:

  • Bigger and wider lats: Dumbbell rows
  • Building raw power and strength: Pendlay rows
  • Improve explosive movements: Pendlay rows
  • Improve bodybuilding physique: Barbell or dumbbell rows
  • Symmetry needed to balance out the back: Single-arm dumbbell rows
  • Upper back workout: Barbell or bent-over rows
  • Full back workout: Pendlay rows

If you want a combination, then include them all in your back workout routine (not necessarily in the same session). The slight tweak in form will ensure every back muscle group is properly worked for better muscle hypertrophy.

Pendlay Row Alternatives

If you canā€™t perform the Pendlay row but want the full back benefits it provides, consider these alternatives.

Reverse Snow Angel

Reverse Snow Angel
  1. Lie face down on the floor with your arms outstretched above your head, palms down.
  2. Lift your arms up and begin to bring them out and around, ending on either side of your torso, palms up.
  3. While moving your arms, lift your shoulders and rotate them back to aid in the arm movement. 
  4. Squeeze your lats throughout to engage the back muscles.
  5. Complete the steps in reverse to end up at the starting position and continue through the reps.

Dead-stop Dumbbell Rows

Dumbbell Row
  1. Stand in front of a bench or chair, placing one hand on the bench to brace, grabbing a dumbbell with the other.
  2. Stand in a staggered stance. Place the foot on the dumbbell side further back.
  3. Place the dumbbell on the ground and complete the steps outlined above for the Pendlay row.
  4. Switch sides after youā€™ve completed your reps and continue through your sets.

Straight Arm Pullovers

Straight Arm Pullover
  1. Lie flat on your back with your knees bent.
  2. Using an overhand grip, grab a dumbbell with both hands and hold it straight above your head. Keep your palms up with the back of your hands touching the floor.
  3. Squeeze your lats and bring your arms up until they are above your chest. Keep your arms straight through the movement.
  4. Pause for a second before slowly lowering the dumbbells back down to the starting position.

Final Thoughts

The Pendlay row is named after Glenn Pendlay, the USA Olympic weightlifting coach who created it. The change in form from the barbell and bent-over row turns this row into a full back exercise.

If youā€™ve plateaued in your Big Three lifts, want to improve your posture, or want more power and strength in your back, give them a try. Pendlay rows can be incorporated into your existing back routine or used as an accessory exercise.

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Do you incorporate Pendlay rows into your workout routine? Why or why not? We want to know what exercises are part of your back day, please share them below.

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
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