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All exercises

Barbell pendlay row

Intermediate

Barbell pendlay row is a compound barbell exercise for the upper back, also working the biceps and forearms.

What it works

Primary muscle

Upper back

Also works

BicepsForearms

Equipment
Barbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Bend forward at the hips, keeping your back straight and your chest up.
  3. 3Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. 5Lower the barbell back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Inverted rowBodyweight
  • Inverted row with strapsBodyweight
  • One arm towel rowBodyweight
  • Kettlebell alternating rowKettlebell
  • Barbell incline rowBarbell

Easier variations

  • Bodyweight squatting row (with towel)Bodyweight
  • Bodyweight standing close-grip rowBodyweight
  • Bodyweight standing rowBodyweight
  • Bodyweight standing row (with towel)Bodyweight

Harder variations

  • Kettlebell alternating renegade rowKettlebell
Logged today · 3 min restBarbell pendlay row

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