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The Kettle Bell Pendlay Row is an upper body exercise that primarily targets the middle back, but also works the biceps, lats and shoulders. This is a compound exercise which is well suited to beginner lifters.




  • With one hand, grip a kettle bell in between your legs with an overhand grip and the kettle bell resting on the floor. Rest your other hand on your knee to stabilise yourself Push your hips back, bending your legs slightly at the knees. Your abs should be tensed and your lower back flat.
  • Pull the kettle bell off the floor towards your hip in a powerful motion by squeezing your shoulder blades back, keeping your torso and legs in the same position throughout.
  • Let the kettle bell fall back to the floor after each rep and repeat.

Back Muscle Diagram.

Back Muscles