Pendlay Barbell Row

Default prescription & biomechanics

Primary muscles

Upper Back, Lats

Secondary muscles

Erector Spinae, Rear Deltoid, Biceps

Equipment

Barbell

Movement pattern

Horizontal Pull (Pull force)

Difficulty

Advanced

Working rep range

5-8 reps per set

Between-set interval

150 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Set up with a flat back parallel to the floor and the barbell resting dead on the ground.
2. Brace your midsection hard and pull the bar explosively to your lower chest.
3. Return the bar all the way to a dead stop on the floor between every repetition.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Band Bent Over Row	Bands swap	Bands
Bodyweight Inverted Row	Bodyweight swap	Bodyweight
Cable Bent Over Row	Cable swap	Cable
Cable One Arm Bent Over Row	Cable swap	Cable
Cable Seated High Row V Bar	Cable swap	Cable
Cable Seated One Arm Alternate Row	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.