Pendlay Rows
The Pendlay Rows is a barbell exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Pendlay Rows
- 1Stand with your feet about hip-width, the bar over the middle of your feet, hinge your hips back until your upper body is almost parallel to the floor, then grab the bar just wider than shoulder-width and keep your back flat, chest slightly up, and eyes on a spot on the floor a bit in front of you.
- 2Take a breath in to brace your core, then pull the bar up fast toward the lower part of your ribs, squeezing your shoulder blades together, pause briefly, and lower it back to the floor under control as you breathe out, letting the plates fully settle before starting the next rep.
Coach tips
- Keep your back flat and your body angle the same the whole set; if your chest is popping up, the weight is probably too heavy.
- Think about driving your elbows back, not just lifting the bar with your arms, so your back does most of the work.
- If the bar drifts forward away from your shins, reset your stance so it starts directly over the middle of your feet each rep.
Train upper back smarter
One rep, one set. Hypro turns the Pendlay Rows into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Pendlay Rows weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Pendlay Rows fits right into proven hypertrophy and strength templates.
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