Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Pendlay Row, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Latissimus dorsi |
| Also | Rhomboids, Trapezius, Erector spinae |
Setup
Each rep starts dead-stop from the floor with a flat, braced back.
How to do it well
- Set the torso parallel to the floor
- Explode the bar to the lower chest
- Reset the bar on the floor each rep
Common mistakes
- Rising up between reps
- Rounding the back under load
Free programs with Pendlay Row
- Garage Gym: Upper / Lower (4 day)
- Barbell Only: Full Body Muscle (3 day)
- Hypertrophy Block: Barbell (4 day)
- Back Specialisation (4 day)
- Advanced Push / Pull / Legs (6 day)
- First Percentage Program (3 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.