The Pendlay Row is a major upper body pulling compound exercise. It’s easily performed with a barbell and works the muscles of the upper back like the lats and rhomboids as well as the biceps and forearms. This differs from a bent over row as the bar is reset each time. Set it up on the floor or from a low rack depending on your proportions so that you can keep a nice tight back position with your chest just above the parallel line of the floor. It’s good for getting in extra upper back volume to help with your chin-ups and the reset allows you to work on generating speed off the floor to help fire those muscles a bit quicker.
What are the key technique points?
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Allan Young is a Personal Trainer and coach educator in Glasgow who operates Strength Coach Glasgow and is a 4x Scottish Champion Olympic Weightlifter.