If you’re serious about building a strong, thick back, the Pendlay row deserves a spot in your training split. While traditional barbell rows are great for hypertrophy and strength, the Pendlay row offers a more explosive, power-driven variation that emphasizes lat engagement, posterior chain strength, and strict pulling mechanics.

Developed and popularized by legendary Olympic weightlifting coach Glenn Pendlay, this row variation focuses on generating maximum force from a dead stop, helping lifters build back strength that translates directly to the squat, deadlift, and Olympic lifts. In this article, we’ll break down what the Pendlay row is, how it differs from traditional barbell rows, its benefits, and how to program it for strength and size.

What Is the Pendlay Row?

The Pendlay row is a barbell rowing variation performed from the floor on each rep, with the torso parallel to the ground and zero momentum from the hips or legs. Unlike the traditional barbell bent-over row — where the bar often hovers mid-air and the torso may stay at a 45° angle — the Pendlay row starts from a dead stop on the floor, forcing explosive concentric pulling power through the lats, traps, and rhomboids.

“Pendlay rows develop concentric force production from the posterior chain while reinforcing strict hip positioning and spinal alignment, making it a valuable accessory for Olympic lifters and power athletes.”
— Coach Glenn Pendlay, USA Weightlifting

The key characteristics of the Pendlay row:

• Torso remains horizontal (parallel to the floor)

• Barbell starts and returns to the ground every rep

• Strict pulling — no hip drive or momentum

• Explosive concentric, controlled eccentric

• Primarily targets the upper and mid-back, lats, traps, and rear delts

This row variation trains both strength and explosiveness, which is why it's popular among Olympic weightlifters, CrossFit athletes, and powerlifters looking to reinforce pulling mechanics and posture under load.

How to Do the Dumbbell Pendlay Row: Explosive Power for a Thicker, Stronger Back

The Dumbbell Pendlay Row is a variation of the traditional bent-over row that emphasizes explosive pulling from a dead stop on each rep. Unlike standard rows where the weight stays suspended, the Pendlay Row starts from the floor, forcing you to generate force from a static position — improving strength, control, and power in your lats, traps, rhomboids, and posterior chain.

Using dumbbells increases the range of motion, encourages unilateral development, and adds a core stability demand — making this version incredibly effective for improving symmetry, control, and muscle recruitment.

How to Perform the Dumbbell Pendlay Row

Equipment Needed:

• Two dumbbells (moderate to heavy)

• Flat, open floor or platform

Step-by-Step Instructions

1. Set Your Stance

   • Place two dumbbells on the floor, spaced shoulder-width apart.

   • Stand with your feet hip-width apart and dumbbells beneath your shoulders.

2. Hinge Into Position

   • Bend your knees slightly and hinge at the hips to bring your torso parallel to the ground.

   • Keep your back flat, chest facing down, and core engaged.

3. Grip and Brace

   • Grab both dumbbells with a neutral grip (palms facing in).

   • Set your shoulders by retracting and depressing your scapulae.

4. Explosive Pull

   • Row the dumbbells explosively off the ground, driving your elbows back and up, aiming to bring the weights to your ribs or just below your chest.

5. Reset on the Floor

   • Lower the dumbbells under control and fully reset on the ground before initiating the next rep.

   • Re-brace your core and repeat.

Muscles Worked

• Primary: Latissimus dorsi, rhomboids, trapezius, posterior deltoids

• Secondary: Biceps, forearms, spinal erectors, glutes, hamstrings, core

Benefits of the Dumbbell Pendlay Row

1. Builds Explosive Pulling Power

Starting each rep from the floor eliminates momentum, requiring pure muscular force to lift the weight — improving starting strength and control.

“Pendlay-style rows train power and acceleration from a dead stop, mimicking the first pull in Olympic lifting and improving posterior chain recruitment.”
— Comfort et al., Journal of Strength and Conditioning Research

2. Targets Full Upper Back

This variation places massive demand on the mid and upper back, especially the rhomboids and lower traps — essential for posture, scapular control, and pulling strength.

3. Improves Postural Strength

By keeping your torso parallel to the ground with a flat back, the movement reinforces proper hinging posture and strengthens the spinal stabilizers — making it highly functional for deadlift and clean performance.

4. Enhances Unilateral Control and Symmetry

Using dumbbells forces each side of the body to work independently, helping correct muscular imbalances and encouraging greater core activation than barbell versions.

Programming Tips

For Strength & Power

• 4–5 sets of 4–6 reps

• Heavier dumbbells, longer rest (90–120 sec)

• Focus on explosive concentric, controlled eccentric

For Muscle Growth

• 3–4 sets of 8–10 reps

• Emphasize tempo: fast up, slow down (2–3 sec)

• Pair with lat pulldowns or wide-grip rows for back hypertrophy

For Conditioning or Functional Work

• 3 rounds:

  • 8 Dumbbell Pendlay Rows

  • 10 Dumbbell Cleans

  • 15 Kettlebell Swings

  • Rest 1 minute between rounds

Common Mistakes to Avoid

• Not resetting on the floor
  → This removes the "dead stop" nature of the lift. Touch-and-go reduces power training benefits.

• Rounding your back
  → Keep your spine flat and core braced to avoid excessive strain on your lower back.

• Yanking with momentum
  → Generate power through controlled acceleration, not swinging.

• Torso too upright
  → This turns the movement into a hybrid row. Keep your torso as parallel to the ground as possible.

Final Takeaway

The Dumbbell Pendlay Row is an explosive, full-back exercise that improves pulling power, upper-body thickness, and postural strength. It offers unique advantages over standard bent-over rows by forcing strict form, starting strength, and unilateral control — all with minimal equipment.

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