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Handler
Exercise database

Pendlay Row

Pendlay Row is an advanced horizontal pull exercise that primarily trains the upper back and lats, with the biceps, erectors and forearms assisting. Equipment: barbell.

Library data updated AdvancedBarbell

What this page is: structured data from Handler's own exercise library — the same cues, mistakes, ranges, and modifications the coach uses in the app. It is general exercise information, not an individual technique assessment or medical advice. Stop any movement that causes pain and seek qualified coaching or clinical care for injuries.

Demonstration loop from Handler's exercise library. Only the still frame loads until you press play.

Technique

Form cues for the pendlay row

  1. 01

    Lead with the elbow and keep the wrist quiet.

  2. 02

    Reach long at the start without dumping the shoulders forward.

  3. 03

    Pull the elbows toward the ribs and squeeze the shoulder blades.

  4. 04

    Pause briefly, then lower with control.

  5. 05

    Reset the bar on the floor each rep without losing your hinge.

Troubleshooting

Common mistakes

  • Turning the pull into a shrug.

  • Jerking the torso for momentum.

  • Dropping the chest at the finish.

Programming defaults

Sets, reps, and rest by goal

These are the starting ranges Handler's library assigns to the pendlay row for each training goal. They are defaults the coach adjusts from your logged sets, not a prescription for any individual.

GoalSets × repsRest between sets
Strength5 × 3–6 reps3 min
Hypertrophy4 × 6–10 reps1 min 30 s
Fat loss3 × 10–15 reps1 min
General fitness3 × 6–10 reps1 min 30 s

Between sets

  • Open the hands briefly, then grip with intent again.
  • Think elbows to ribs on the next set.

Working around discomfort

Modifications by body area

How Handler adjusts the pendlay row when a lifter reports a sensitive area. These are training modifications, not treatment. Pain that persists or worsens needs clinical assessment.

Shoulder
Use a pain-free range and keep the upper arm path controlled.
Elbow
Use a softer lockout and stop before elbow discomfort changes your tempo.
Lower back
Reduce load, brace before each rep, and stop if you cannot keep a neutral spine.

Progression chain

Easier and harder variations

Regress to

Progress to

Questions about this exercise

What muscles does the pendlay row work?
The pendlay row primarily works the upper back and lats. The biceps, erectors and forearms work as secondary or stabilising muscles. In Handler's library it is classified as a horizontal pull movement.
What equipment do you need for the pendlay row?
You need barbell. It is programmed in commercial gym, small gym setups where that equipment is available.
How many sets and reps of the pendlay row should I do?
Handler's default for a strength focus is 5 × 3–6 reps with about 3 min rest, and for a muscle-building focus 4 × 6–10 reps with about 1 min 30 s rest. These are the library's starting ranges, not an individual prescription; the coach adjusts them from what you log.
Is the pendlay row suitable for beginners?
It is tagged advanced. A simpler starting point in the same progression chain is the barbell bent-over row.

More upper back exercises

Invited TestFlight beta · iPhone-first

Let the coach program the pendlay row for you.

Handler is our product. In the invited iPhone beta, the coach places exercises like this one into your plan, sets the starting ranges shown above, and adjusts them from the sets you log. Test build, not a public download.

Request beta access