Exercise guide · Intermediate · Compound

Barbell Pendlay Row: How to Do It & Muscles Worked

The barbell Pendlay row is a strength exercise targeting the upper back, performed by pulling a barbell from the floor to the upper abdomen with strict form.

Primary muscles
Traps
Secondary muscles
Biceps , Forearms
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell pendlay row
Front view: muscles worked by the barbell pendlay row. Primary: traps. Secondary: biceps and forearms.
Back view: muscles worked by the barbell pendlay row. Primary: traps. Secondary: biceps and forearms.
Primary Secondary

How to do the barbell pendlay row

  1. Step 1: Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Step 2: Bend forward at the hips, keeping your back straight and your chest up.
  3. Step 3: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
  5. Step 5: Lower the barbell back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell pendlay row by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Pendlay Row alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.