The Pendlay row is the bent-over row's stricter, more explosive sibling: torso parallel to the floor, and every rep starts dead on the ground - no stretch reflex, no body english. Coach Glenn Pendlay built it for his weightlifters because it trains explosive upper-back strength from a dead stop, exactly what the pull of a clean or snatch demands, while the full reset each rep spares the lower back the accumulating strain of hang-position rowing. It's honest: either the bar leaves the floor crisply or it doesn't.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.35x | 0.22x |
| novice | 0.55x | 0.38x |
| intermediate | 0.8x | 0.55x |
| advanced | 1.1x | 0.75x |
| elite | 1.35x | 0.95x |
1RM as a multiple of bodyweight.
Torso truly parallel and returning every rep - if your chest rises more than a few degrees during the pull, lower the load. Rip the bar off the floor with intent; the explosive concentric IS the exercise. Sets of 3-6 reps suit it best: it's a power-strength drill, not a pump movement. Reset your breath and back tension on the floor between reps. If your lower back fatigues before your lats, your hinge position needs work before your row does.
Progression: standard bent-over rows to build the hinge endurance, then Pendlay rows with light plates or blocks that put the bar at standard height, then load.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.