How to do the barbell pendlay row

Step by step

1. Stand in front of a barbell with your feet in a comfortable stance and your toes pointing slightly out.
2. Lean forward and grab the bar with a double overhand grip.
3. Bring your shoulders back to straighten your back. Your shoulders should be slightly in front of the barbell and higher than your hips.
4. Take a breath and row the barbell to your chest as you exhale.
5. Lower the barbell slowly and rest it on the floor as you breathe in.
6. Row the barbell from a dead stop.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell pendlay row

• 6-Week Back Builder3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.