At a glance
- Main muscle
- Back
- Also works
- Rear delts and biceps
- Equipment
- Barbell
- Rep range in Mitta
- 5 to 8 reps
- Skill level
- Advanced
- How tiring
- High
- Weight step in Mitta
- 2.5 kg
How to do it
- Every rep from the floor.
- Torso horizontal.
- Explosively to your chest.
Pick a weight you can lift for 5 to 8 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Strength-focused; stability and range of motion limit the hypertrophy stimulus.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Row · Barbell · rating B
- Seal Row · Barbell · rating A
- Chest-Supported Machine Row · Machine · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Pendlay row.
Let Mitta set the weight.
Mitta plans the Pendlay row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Pendlay row
What muscles does the Pendlay row work?
The Pendlay row mainly trains your back. Your rear delts and biceps help.
How many reps of the Pendlay row should I do?
Mitta plans the Pendlay row at 5 to 8 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Pendlay row?
Good alternatives that train the same muscle are the barbell row, seal row and chest-supported machine row.
Is the Pendlay row good for beginners?
It is hard to learn. Build up with an easier alternative first, then add it once you have a solid base.
Why does the Pendlay row have rating B?
Strength-focused; stability and range of motion limit the hypertrophy stimulus.