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The 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.




  • Grip a barbell using an double shoulder width overhand grip (palms facing you). Push your hips back, bending your legs slightly at the knees. Your chest should be up, abs tensed and your lower back flat.
  • Pull the bar off the floor towards your stomach in a powerful motion by squeezing your shoulder blades back, keeping your torso and legs in the same position throughout.
  • Let the bar fall back to the floor after each rep and repeat.

Back Muscle Diagram.

Back Muscles