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.
- Equipment
- Barbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
See it in motion
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.
- 1Explosively pull the bar from the floor using your lats and upper back
- 2Maintain a horizontal torso and brace your core
- 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
Kovo programs the pendlay row for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the back extension bench back extension
- How to do the barbell good morning
- How to do the barbell bent over row
- How to do the barbell shrug
- How to do the cable straight arm pulldown
- How to do the chin-up
Last reviewed April 2026.