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Barbell Pendlay Row

Upper backLats Rear deltsBicepsForearmsLower back Compound Barbell
Demo (loops)

How to do it

Starting position

  1. Stand in front of the barbell with your feet shoulder-width apart.
  2. Hinge forward and grip the barbell wider than shoulder-width.
  3. Keep your back straight and look down at the floor.

Movement

  1. Brace your core and pull the barbell quickly toward your chest.
  2. Lower the barbell to the floor while feeling your upper back contract.
  3. Bring the barbell to a complete stop on each rep before pulling again.

Breathing

Exhale as you pull the barbell, and inhale as you lower it.

Cautions

  • Rounding your back can cause a back injury, so keep your back straight.
  • Using too much momentum strains the joints, so keep your form consistent.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesUpper backLats
Secondary musclesRear delts · Biceps · Forearms · Lower back
EquipmentBarbell
Movement patternHorizontal pull
Rep range5–8 reps
5 similar exercises

Representative exercise: Barbell Pendlay Row

How GYMKC sets the weight for this exercise

For example, if you do 5 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 74 kg.

With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 5–8 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.