ExerciseGIF

Exercises / Pendlay row

Pendlay row GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • LatsMusculus latissimus dorsi
  • RhomboidsMusculi rhomboidei
  • TrapeziusMusculus trapezius
  • Rear shouldersMusculus deltoideus, pars spinalis
  • BicepsMusculus biceps brachii
Equipment
Barbell
Level
intermediate
Loop
One repetition, 2.73 seconds

Get this animation

Part of the row pack, all 13 row variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the row pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/pendlay-row \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a pendlay row

  1. Set up with a hip-hinge, torso near parallel to the floor and back flat.
  2. Grip the barbell overhand, slightly wider than shoulder-width.
  3. Pull the bar explosively from the floor to your lower chest, driving elbows up.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Lower the bar completely back to the floor under control.
  6. Reset your position and repeat for the desired reps.

Form tips

  • Keep your back flat and core braced throughout to protect the spine.
  • Let the bar rest on the floor between each rep for a dead-stop start.
  • Avoid using momentum from the lower back or legs to heave the weight.
  • Keep the torso angle fixed and horizontal during the pull.

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