Pendlay Row is a compound exercise targeting the back: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: biceps, shoulders, core. Equipment: barbell. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

With the bar on the floor, hinge at the hips until your torso is parallel to the floor.
Grip the bar shoulder-width apart and keep your back completely flat.
Pull the bar explosively toward your lower chest.
Squeeze your shoulder blades together, then lower the bar all the way back to the floor at the end of each rep.
Reset your torso position before starting the next rep.

Coaching tip

Keep your torso parallel to the floor and explode the bar off the ground on every rep.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Pull-Up, Chin-Up
Same muscle, different equipment: Pull-Up, Chin-Up, Lat Pulldown

More back exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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