Barbell Pendlay Row exercise animation (Männlich)

Barbell Pendlay Row

Zielmuskel
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Synergistenmuskeln
Brachialis, Brachioradialis, Deltoid Posterior
Equipment
Barbell
Körperregion
Back
Typ
Strength

The barbell Pendlay row is a strict, explosive back-building pull where the bar starts and returns to the floor on every rep. It targets the lats, mid and lower traps, and the teres and infraspinatus muscles of the upper back, with the rear delts, brachialis, and brachioradialis assisting. The dead-stop reset makes it a powerful builder of horizontal pulling strength and a strong carryover to the deadlift.

Barbell Pendlay Row: So führst du sie aus

  1. 1Load the bar on the floor and stand with your feet about hip-width apart, shins close to the bar and the bar over your mid-foot.
  2. 2Hinge at the hips and bend your knees slightly until your torso is roughly parallel to the floor, then grip the bar just outside shoulder-width with an overhand grip.
  3. 3Set your back flat, brace your core, and pull your shoulder blades down to take the slack out of the bar.
  4. 4Explosively pull the bar straight up to your lower chest or upper abdomen, driving your elbows up and back and squeezing your shoulder blades together.
  5. 5Keep your torso fixed and parallel to the floor throughout the pull — do not raise your chest to heave the weight up.
  6. 6Lower the bar under control back to the floor and let it come to a full dead stop, resetting your position before each rep.
  7. 7Re-brace, then repeat for your target reps, and lower the bar to the floor to finish.

Technik-Tipps

  • Keep your torso as close to parallel with the floor as you can hold; the flatter back angle is what separates the Pendlay from a standard bent-over row.
  • Treat each rep as a fresh pull from a dead stop rather than bouncing the plates off the floor, so the working muscles do the work instead of momentum.
  • Lead with your elbows and finish by squeezing your shoulder blades together to fully recruit the lats and mid traps.
  • Because the lower back is held in a fixed hinge under load, brace hard and stop the set the moment your back position starts to round.

Häufige Fehler

  • Raising your chest or standing more upright on each pull, which turns the strict row into a momentum-driven heave and removes tension from the upper back.
  • Rounding the lower back during the pull or the descent, which puts the spine at risk under load.
  • Bouncing the bar off the floor to start the next rep instead of resetting from a true dead stop, which cheats the lift and reduces back engagement.
  • Shrugging the weight up with the upper traps and arms only, instead of driving the elbows back to involve the lats and mid-back.

Häufig gestellte Fragen

What muscles does the barbell Pendlay row work?

It mainly works the lats, the middle and lower traps, and the teres major, teres minor, and infraspinatus of the upper back. The rear deltoids, brachialis, and brachioradialis assist as synergists.

What is the difference between a Pendlay row and a regular barbell row?

In a Pendlay row the bar starts and returns to the floor for a full dead stop on every rep, and your torso stays parallel to the floor. A standard bent-over row keeps the bar in the air between reps and often uses a more upright torso, allowing more momentum.

How wide should my grip be on the Pendlay row?

Use an overhand grip just outside shoulder-width. This lets you drive your elbows up and back and pull the bar to your lower chest or upper abdomen while keeping the lats and mid-back engaged.

Is the Pendlay row good for beginners?

It can be, but it demands a strong braced hinge and a flat back under load, so it suits lifters who already control the deadlift hinge. Beginners should start light, master the dead-stop reset, and stop each set as soon as their back position breaks down.

How many sets and reps should I do?

Because it is an explosive, strict pull, 3 to 5 sets of 3 to 8 reps works well for strength and back thickness. Keep the reps crisp and reset on the floor every time rather than chasing high rep counts with sloppy form.

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