The Pendlay row and the barbell row look similar for a reason. Both use a barbell, both start from a hinged position, and both train the back through a horizontal pulling movement. The important differences appear in the setup and between repetitions.
A Pendlay row starts from the floor every time. The bar comes to a complete stop, the torso stays close to parallel with the floor, and each repetition begins from a dead stop. A conventional barbell row usually keeps the weight off the floor between reps, allows more freedom in torso angle, and maintains tension throughout the set.
Neither variation is automatically better. The Pendlay row is particularly useful when the goal is force production from a static start and highly repeatable reps. The barbell row is easier to adapt to different rep ranges and is often the more practical choice when the goal is accumulating back training volume.
The right choice depends on what the row is supposed to do in your programme.
Pendlay Row vs Barbell Row at a Glance
| Pendlay Row | Barbell Row | |
|---|---|---|
| Start of each rep | Bar on the floor | Usually held off the floor |
| Torso position | Close to parallel with the floor | Can vary more |
| Between reps | Complete reset | Continuous set |
| Momentum | Minimal when performed strictly | Some controlled torso movement is possible |
| Typical use | Strength, power, strict pulling | Strength, hypertrophy, general back training |
| Lower back demand | High stabilisation demand | Varies with torso angle, load and set duration |
| Rep style | Usually lower to moderate | Works well across a wider range |
The distinction becomes especially important once the weight gets heavy. Two lifters can both say they are doing barbell rows while using noticeably different movements.
What Is a Pendlay Row?
A Pendlay row begins with the bar resting on the floor.
Take a stance similar to the one used for a conventional deadlift, hinge at the hips and set the torso close to parallel with the floor. Brace before every repetition, pull the bar towards the lower chest or upper abdomen, return it under control and let it settle before the next rep.
That reset is the defining feature.
Because the bar loses its momentum on the floor, every repetition requires fresh force production. There is no continuous rebound between reps and less opportunity to make the movement progressively more upright as fatigue builds.
The result is a demanding row that rewards a stable setup, strong bracing and aggressive pulling from a stationary start.
What Is a Barbell Row?
Barbell row is a broader term.
In a standard bent over barbell row, the lifter hinges forward, holds the bar off the floor and rows it towards the torso. Unlike the Pendlay row, the plates do not normally settle between every repetition.
This keeps muscular tension throughout the set and allows the movement to be adjusted to the training goal. The torso can stay relatively low for a more horizontal pull or slightly higher if that position is intentional and remains stable.
Consistency matters more than chasing one supposedly perfect torso angle. If the first repetition is a controlled row and the final reps have turned into a much more upright pull driven mainly by the hips, the exercise has changed during the set.
For hypertrophy work in particular, maintaining control and a repeatable range of motion usually matters more than simply moving the heaviest possible weight.
Technique Differences: Dead Stop, Torso Angle and Bar Path
The biggest difference between the two exercises is what happens before the next repetition starts.
Dead stop
Every Pendlay row starts from a stationary bar. The lifter has to rebuild tension and produce force without carrying momentum from the previous repetition.
In a conventional barbell row, tension normally remains in the back, arms and hip hinge throughout the set.
Torso angle
A Pendlay row is normally performed with the torso close to horizontal. This gives the bar enough clearance to return to the floor while keeping the pulling position consistent.
A conventional barbell row allows more variation. The torso can sit somewhat higher as long as the position remains controlled and repeatable.
Bar path
In both movements, the bar travels towards the torso rather than simply being pulled vertically upwards.
The exact contact point depends on torso angle, grip width and individual proportions. A consistent bar path and controlled elbow position matter more than forcing every lifter to touch exactly the same point.
Muscles Worked: Pendlay Row vs Barbell Row
Both exercises train largely the same pulling musculature.
The lats contribute to moving the upper arm towards the body. The rhomboids and middle trapezius help control the shoulder blades. The rear deltoids assist the pull, while the biceps, brachialis and forearms contribute at the elbow and grip.
The spinal erectors, glutes and hamstrings also help maintain the hinged position.
That last point matters when planning training.
Neither the Pendlay row nor an unsupported barbell row removes the lower back from the exercise. How demanding that stabilisation becomes depends on factors such as torso angle, load, set duration and how much fatigue is already present from other training.
If lower back fatigue is limiting how much useful rowing can be performed, a chest supported row allows the upper back to be trained without maintaining the same unsupported hip hinge.
How Barbell Rows Complement the Deadlift
Barbell rows and deadlifts share certain demands, but they are different movements.
In both exercises, the torso must remain stable under load. The lats help control the arms and the barbell, the grip has to support the weight, and the spinal erectors help maintain the position.
This overlap makes rows a useful addition for lifters who want to develop their back musculature and improve their control in a bent-over position.
However, barbell rows do not automatically lead to a stronger deadlift, nor can they replace specific deadlift training.
The Pendlay row places particular emphasis on creating tension from a static starting position.
The overview of the best back exercises for powerlifters explains how different rowing exercises can be combined with other pulling movements in a powerlifting programme.
If your hands tend to give out before your back and legs during deadlifts, the deadlift grip guide explains the differences between the double overhand grip, mixed grip, hook grip and lifting straps.
Strength vs Hypertrophy: Which Row Fits Better?
The Pendlay row is particularly useful when the aim is to produce force from a dead stop.
Every repetition begins without momentum, and the fixed starting position makes it easier to judge whether the pull remains consistent as the set becomes harder. This suits lower to moderate rep work where repetition quality and force production are the priority.
For muscle growth, the conventional barbell row is often easier to programme across a wider range of repetitions.
Keeping the bar off the floor maintains tension through the set and makes controlled eccentric work easier to emphasise. The exercise can also be adjusted through torso angle, grip and loading without losing its basic character.
That does not make the Pendlay row a poor hypertrophy exercise. It simply means its defining dead stop is not necessary for every muscle building set.
The useful distinction is therefore less about strength versus muscle in absolute terms and more about what type of training stimulus is needed.
Grip, Barbell and Setup
A standard Olympic barbell or power bar works well for both movements.
For Pendlay rows, plates with a standard diameter create a consistent starting height from the floor. Smaller diameter plates place the bar lower, changing the starting position and increasing the range the lifter has to reach before every pull.
Grip width normally sits around shoulder width or slightly wider. Going very wide shortens the pulling range, while an excessively narrow grip can make it harder to find a comfortable elbow path.
A double overhand grip is the straightforward starting point.
If grip strength repeatedly limits heavy rowing, straps can be used selectively while grip is trained separately. The guide to grip strength training covers how direct grip work can fit alongside pulling exercises.
Which One Should You Train?
Choose the Pendlay row when the programme calls for strict repetitions from a dead stop, forceful concentric pulling and a clearly repeatable starting position.
Choose the conventional barbell row when the priority is accumulating back volume, working across a broader range of repetitions or maintaining muscular tension throughout the set.
Both can be useful for strength athletes, and they do not have to compete for the same place in a programme.
A Pendlay row can serve as a more strength focused horizontal pull, while a conventional barbell row can provide additional volume. If lower back fatigue becomes the limiting factor, supported rowing is often the more useful next step.
The choice should follow the training goal and the athlete's available recovery, not the name of the exercise or the amount of weight on the bar.
FAQ
How do you do a Pendlay row?
Start with the bar on the floor and hinge until the torso is close to parallel with it. Brace, pull the bar towards the lower chest or upper abdomen, return it under control and let it settle completely before beginning the next repetition.
What muscles does the Pendlay row work?
The Pendlay row trains the lats, rhomboids, middle trapezius, rear deltoids and elbow flexors. The spinal erectors, glutes and hamstrings also help maintain the hinged position.
Is the Pendlay row better than the barbell row for strength?
It can be particularly useful when the goal is force production from a dead stop and consistent repetitions from the same starting position. A conventional barbell row can also be trained heavily, so the better choice depends on the specific role of the exercise in the programme.
Is the Pendlay row better for muscle growth?
Not necessarily. It can contribute to hypertrophy, but a conventional barbell row often makes continuous tension and higher training volume easier to manage. Both can build muscle when programmed appropriately.
Should the bar touch the floor on every Pendlay row?
Yes. Returning the bar to a complete stop on the floor between repetitions is one of the defining features of the Pendlay row.