Horizontal Pull · Intermediate

Pendlay Row

Compound horizontal pull exercise using barbell.

Pendlay Row demonstration (no audio).

Movement pattern: Horizontal Pull
Difficulty: Intermediate
Equipment: Barbell
Mechanics: Compound
Sides: Bilateral
Main plane: Multiplanar

Free account. Log your sets of Pendlay Row and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Pendlay Row

Cues reviewed by Kwabena Osei on 20 Sep 2026

Setup

Scapular adduction (retraction) is a deliberate technique for optimal lat engagement on rows — not automatic. The pull completes without it; retracting the shoulder blades increases the muscle's effective force angle. Cue it explicitly.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

Shoulder extensionprimary action
Latissimus dorsi (prime mover, high emphasis); Teres major (prime mover, high emphasis); Posterior deltoid (synergist, moderate emphasis)
Shoulder horizontal abductionprimary action
Posterior deltoid (prime mover, moderate emphasis); Latissimus dorsi (synergist, moderate emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)
Elbow flexionsecondary action
Brachialis (synergist, moderate emphasis); Biceps brachii (synergist, moderate emphasis); Brachioradialis (synergist, moderate emphasis)
Spine extensionsecondary action
Erector spinae (stabilizer, high emphasis); Multifidus (stabilizer, moderate emphasis)

All horizontal pull exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.