Pendlay Row (Barbell)
Trains the upper back. You need a barbell. 5 of our free programs use it, across 12 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Pendlay Row (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×8–12the shape they run most (4 sessions)
2:00typical rest between sets
1open the session with it
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 20-Rep Squat | Full Body | 2×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 28-Day Shred | Full Body C | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Fierce 5 | Workout A | 3×5 | Linear: +2.5 kg on success, deload 15% after 2 misses |
| PHAT | Back & Shoulders Hypertrophy | 1×3 @ 65% 5×3 @ 65% | Speed work: % of the power lift's working weight — rises when it does |
| Twice-A-Day | AM — Deadlift Strength | 3×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. Durata works out every one of these weights for you.
See it in action
Watch the Pendlay Row (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Pendlay Row (Barbell) trains
Technique
How to do the Pendlay Row (Barbell)
- Stand with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart. Bend at the hips and knees to lower your torso until it is parallel to the floor.
- Begin the row by pulling the barbell towards your abdomen, driving your elbows up and back.
- Squeeze your shoulder blades together at the top of the movement, ensuring the barbell lightly touches your abdomen.
- Lower the barbell back to the floor with control, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back flat and avoid rounding your shoulders to ensure proper form.
- Focus on squeezing your shoulder blades together at the top of the movement to maximize back muscle activation.
- Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.
Substitutes
Swap Pendlay Row (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pendlay Row (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.