Kovo Fitness
Get the App

Back · Barbell

Pendlay Row

How to do the pendlay row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Animated demonstration of the Pendlay Row
Equipment
Barbell
Difficulty
Advanced
Logged as
Weighted reps
Movement
Horizontal Row
Mechanic
Compound
Find more:Back exercisesBarbell exercises

How to do it

Start with a barbell on the ground in front of you. Hinge at the hips with a flat back and grip the barbell. Pull the bar explosively to your lower chest, then lower it back to the ground between each rep.

  1. 1Explosively pull the bar from the floor using your lats and upper back
  2. 2Maintain a horizontal torso and brace your core
  3. 3Lower the weight back to the floor under control

Common mistakes

  • Don't jerk the bar or use excessive momentum
  • Avoid rounding your back or letting your chest drop
  • Don't pull with your arms before engaging your back

Muscles worked

The pendlay row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.

  • LatsPrimary
  • Mid TrapsPrimary
  • BicepsSupport
  • ForearmsSupport
  • Rear DeltsSupport
  • Upper TrapsMinor
  • Lower TrapsMinor
  • Upper AbsMinor

Pendlay Row strength standards

See how your pendlay row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

  • Bronzee1RM125 lb
  • Silvere1RM165 lb
  • Golde1RM215 lb
  • Platinume1RM262.5 lb
  • Diamonde1RM290 lb
  • Champione1RM312.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the pendlay row for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo freeEstimate your 1RM

More back exercises

See all back exercises →

Last reviewed April 2026.