Pendlay Row (Barbell)
A bent-over row that starts from the floor every rep, with the torso held parallel throughout. Also called Pendlay Row.
- Pattern
- Row
- Equipment
- Barbell
- Works
- Lats, upper back, rear delt, biceps
- Loads
- Shoulders, elbows, lower back, hips
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
The elbow stays straight, unlike a pull with a bent arm.
Lower back Chest Supported Row (Dumbbell)
Torso supported, so the back and hips are out of it.
Torso supported, so the back and hips are out of it.
When it stalls, these usually help
Takes the lower back out, so every set is a back set rather than a hinge hold.
Direct rear-delt work for the finish of a row.
The biceps finish a row, and curls train them directly.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.