The 9 Best Pendlay Row Alternatives

There’s a reason you can’t spell grow without ‘row.’ If you want to build a powerful, well-rounded back, you need to be doing rowing exercises. Pendlay rows are popular among powerlifting athletes and bodybuilders alike. They generate maximum power and strength in your back and lats.

But for some lifters, Pendlay rows are a source of frustration and discomfort. Pendlay rows are an advanced exercise requiring excellent hamstring mobility and strong spinal erectors. They can also be challenging to learn and require high technical skills to perform safely.

Fortunately, there are plenty of exercises that can serve the same purpose. Here is our list of the 9 best exercise alternatives to Pendlay rows for a bigger, stronger back. 

The 9 Best Pendlay Row Alternatives

1. Overhand Barbell Rows
2. Dead Stop Dumbbell Rows
3. Inverted Bodyweight Rows
4. Deadlifts
5. Clean Pulls
6. Rack Pulls
7. Seated Cable Rows
8. Banded Rows
9. Dead Stop Chest Supported Rows

1. Overhand Barbell Rows

Traditional barbell rows are the closest alternative to Pendlay rows. Barbell rows involve more time under tension for the spinal erectors and are great for building strong stabilizing muscles in your posterior chain. 

How to Perform Overhand Barbell Rows

1. Stand with your feet hip-width apart with your loaded barbell on the ground in front of you. 
2. Engage your core and reach down to hold the barbell with an overhand grip. Your hands should be just wider than shoulder distance. 
3. Deadlift the bar and stand tall with the barbell in hand and a soft bend in the knees. Maintain a micro-bend in the knees throughout the exercise.
4. Pull your shoulders back and down. Hinge your hips back and lean forward until your back is tilted at 45 degrees. Hold the bar close to the body throughout the exercise and keep your core activated.  
5. Squeeze your shoulder blades together and pull the barbell up towards your trunk. Avoid swinging or rocking your back to create momentum. Keep the elbows tucked in close to the body rather than allowing them to flare out.  
6. Keep your core braced and slowly release the barbell to the starting position. Repeat for the desired number of repetitions before lowering the barbell to the ground. 

For a visual aid on barbell row form, here’s Alex Bromley from Empire Barbell.

Build Your Back: Bent Over Barbell Row - The KING of Upper Back Builders

Tips for Overhand Barbell Rows

Don’t use any momentum to lift the barbell to get the most out of this exercise.  Instead, maintain a rigid torso and keep your ribs locked in place. Only your arms should move, initiating the exercise by squeezing your shoulder blades together. Ensure you move through a full range of motion by allowing the arms to fully extend between each rep and the bar to touch your torso at the top of the exercise.

2. Dead Stop Dumbbell Rows

When to Perform Dead Stop Dumbbell Rows

This variation of a single-arm dumbbell row is a great alternative to Pendlay rows. Eliminating momentum between each rep replicates the explosive force involved in a Pendlay row. Dead stop dumbbell rows have the added benefit of allowing more free movement with the dumbbell, often producing a greater range of motion. Dumbbell rows are often more comfortable for people with poor mobility and can also improve muscular imbalances by training each side independently. 

How to Perform Dead Stop Dumbbell Rows

1. Place your right hand and right knee on a flat bench for stability and support.
2. Tuck your chin and look straight down to keep a neutral spine.
3. Hold a dumbbell in your left hand but do not lift it off the ground. You want to row the dumbbell from a dead stop on the floor.
4. Inhale and engage your abdominals. Keep your shoulders pulled back throughout the movement.
5. Exhale. Squeeze the rear delt as hard as possible to drive your elbow behind your torso.
6. Stop when the dumbbell reaches the side of your ribcage. Ensure the elbow remains close to your body and doesn’t flare out.
7. Pause at the point of maximum muscle contraction before slowly lowering the dumbbell back to the ground.
8. Repeat for the desired number of reps and then switch sides.
9. Perform an even number of sets per arm.

For a visual aid, check out this video from Testosterone Nation.

Dead Stop Dumbbell Row

Tips for Dead Stop Dumbbell Rows

Give your back muscles more time under tension by slowing down your eccentric (lowering phase). Control the weight as you lower it to the ground to feel your lats and back muscles stretching and working to stabilize your scapula.

3. Inverted Bodyweight Rows

When to Perform Inverted Bodyweight Rows

Inverted bodyweight rows are an easier alternative to Pendlay rows. You can do inverted bodyweight rows anywhere with a stable horizontal bar. Pulling your body weight against gravity effectively strengthens your lats and back muscles. Inverted bodyweight rows also improve your body awareness and grip strength. To make this exercise a closer substitute for Pendlay rows, pull yourself towards the bar with as much explosive power as possible.

How to Perform Inverted Bodyweight Rows

1. Set up a barbell in a squat rack or smith machine. If you have access to J hooks, use these as they are more stable. Otherwise, consider loading the barbell with a moderate weight to provide a stable anchor.
2. Select the height you want for the exercise. The higher the bar is from the ground, the easier the movement will be.
3. Position your body underneath the bar, so your nipples are in line with the barbell.
4. Grip the bar with an overhand grip. Position your hands about an inch wider than shoulder-width distance.
5. Brace your entire body to keep a rigid torso. Maintain some tension in the legs for added stability.
6. Keep your chin tucked and gaze straight up.
7. Squeeze your lats and rear delts to pull your body towards the bar.
8. Hold at the top. Slowly lower yourself to return to the starting position.
9. Repeat for the desired number of sets and reps.

Check out this video from Scott Herman Fitness for a visual guide to performing the inverted bodyweight row.

How To: Smith Machine- Inverted Row

Tips for Inverted Bodyweight Rows

Inverted rows can be made easier or harder, depending on your setup. Having your body more horizontal (parallel to the ground) makes the exercise more difficult. Being more upright (raising the bar higher off the ground) makes it easier. Consider experimenting with different tempos or added pauses mid-rep to address areas of weakness or sticking points.

4. Deadlifts

When to Perform Deadlifts

Deadlifts are one of the best lifts for generating power and are one of the most popular barbell pull exercises. Proper performance of the deadlift effectively strengthens the back, making it a great alternative to Pendlay rows.

How to Perform Deadlifts

1. Load your standard barbell with your desired weight.
2. Assume a hip-width or slightly wider stance. Your toes should extend slightly past the bar.
3. Bend your knees so that you can reach the barbell without rounding your back. Some lifters like to use a mixed grip; however, the traditional deadlift uses a pronated (overhand) grip. Your hands should be just wider than shoulder-width apart.
4. Brace your core and pull your shoulders down and back. Pull the bar into your body so there is no slack in your arms.
5. Without breaking tension in the arms or the back, drive through your feet and stand up, keeping the barbell close to the body.
6. Push your hips back and bend your knees to lower the weight back to the ground.
7. Allow the bar to come to a dead stop. Repeat for the desired number of repetitions. 

This video from the National Academy of Sports Medicine provides a useful visual guide to performing the traditional barbell deadlift with proper form.

How to do a Barbell Deadlift

Tips for Deadlifts

Prevent pain or injury in the upper back by maintaining a rigid torso throughout the lift. Pull your shoulder blades together and down away from your ears to brace your spine and core. The barbell deadlift is great at engaging the posterior chain, but only if performed correctly. Resist the urge to drop the barbell quickly as this eliminates the most difficult and effective part of the exercise – the eccentric (lowering) phase.

5. Clean Pulls

When to Perform Clean Pulls

Clean pulls are a fantastic exercise for pulling heavy weights from the floor with power and force. They are initiated by your leg drive and finished with a powerful shrug that works the muscles in your back, lats, and traps. Since clean pulls translate well to an improved clean and jerk, the movement is popular amongst weightlifters, powerlifters, and CrossFit athletes.

How to Perform Clean Pulls

1. Load your barbell with your desired weight.
2. Assume a hip-width or slightly wider stance. Your toes should extend slightly past the bar.
3. Bend your knees so that you can reach the barbell without rounding your back. Grab the barbell with an overhand grip. Your hands should be just wider than shoulder-width apart.
4. Brace your core and pull your shoulders down and back. Pull the bar into your body so there is no slack in your arms.
5. Control the barbell ascent until you reach your upper shin. From here, drive your legs into the ground hard to accelerate the pull.
6. Lock out the lift by driving your hips towards the barbell and shrugging the traps up.
7. Carefully reset the barbell on the ground.
8. Repeat for the desired number of sets and reps.

For a visual guide to performing clean pulls, here’s a useful video from Wodstar.

How to do Clean Pulls by Wodstar

Tips for Clean Pulls

Clean pulls can quickly fatigue your wrist and grip strength. To get the most out of this exercise, consider using weightlifting straps to stabilize the barbell and allow you to focus on generating as much power output as possible.

6. Rack Pulls

When to Perform Rack Pulls

Rack pulls have a shorter range of motion than a traditional deadlift. Rack pulls begin from your mid-shin height, placing greater emphasis on your lower back muscles. Rack pulls are an effective alternative to Pendlay rows because they target the same muscle groups while improving your power and speed.

How to Perform Rack Pulls

1. Place your barbell in safety pins or on blocks so that it is around knee height.
2. Stand right behind the barbell and grip it with a pronated grip and with your hands just outside your quads. 
3. Hinge forward slightly and maintain a slight bend in your knees. Keep your chin tucked and gaze forward.
4. Brace your abdominals, squeeze your shoulder blades together and pull them down. Grip the barbell firmly to remove any slack in your arms.
5. Squeeze your glutes to drag the barbell up and along your thighs. Ensure you maintain contact with the barbell throughout the lift.
6. When your knees and hips reach full extension, slowly reverse the movement by pushing your hips down and returning the barbell to its pins or blocks.
7. Repeat for the desired number of reps and sets.

For a visual guide to doing rack pulls, check out this video from Bodybuilding.com. 

Rack Pulls - Back Exercise - Bodybuilding.com

Tips for Rack Pulls

Avoid straining your back by keeping a neutral spine. Select a weight that you can lift with perfect form. Always control the eccentric (lowering) phase of the lift rather than simply dropping the barbell once they lock it out. Lower the barbell slowly onto its pins or blocks to get the most out of this exercise and avoid any accidents.

7. Seated Cable Rows

When to Perform Seated Cable Rows

Seated cable rows are a great, beginner-friendly exercise for building strength, size, and power in your back muscles. Cable machines stabilize the weight for you, so you can safely experiment with tempo and acceleration. Row the cable towards you with power and speed and release the weight slowly to replicate the power demands of a Pendlay row.

How to Perform Seated Cable Rows

1. Attach the narrow grip (v-shaped) cable machine handle to a low pulley on a cable row machine.
2. Sit down facing the cable machine with the handle in your hands and your palms facing each other.
3. Sit up straight without rounding your back. Choose an appropriate weight that will allow you to maintain a neutral spine. Brace the abdominals and tuck your chin.
4. Retract your shoulder blades to pull the cable handle towards your torso. 
5. Hold at the point of maximum contraction for a second and then slowly straighten the arms.
6. Repeat for the desired number of reps and sets.

Check out this useful video from T-Nation for a visual guide on how to perform the seated cable row with proper form.

Cable Rows With Close Grip

Tips for Performing Seated Cable Rows

Focus on your tempo to replicate the explosive power involved in a Pendlay row. Slow down the eccentric phase of the lift (when you are releasing the cable) and contract your lats and back as hard as you can to pull the handles towards you with force. 

8. Banded Rows

When to Perform Banded Rows

Resistance band rows are a great alternative to Pendlay rows. Resistance bands put constant tension on the working muscle groups, with more tension on the band the further it stretches. Using resistance bands to train your back and lats is a great way to mimic the explosive acceleration and power generated in a Pendlay row. Resistance bands are portable, affordable, and take up little space, so they are great for home lifters or those working out while traveling.

How to Perform Banded Rows

1. Secure a long loop resistance band to a stable pole or the base of a squat rack. 
2. Grip the band with both hands using an overhand grip. Take a few steps back from the resistance band anchor and plant your feet firmly for stability.
3. Brace your abdominals and gaze straight ahead to keep a neutral spine.
4. Row the band towards you until it reaches your chest.
5. Slowly extend your arms to release the tension on the band.
6. Repeat for the desired number of sets and reps.

Check out this useful video from No Excuses Crossfit for a visual guide to performing the banded row.

Banded Row

Tips for Banded Rows

Keep your core engaged to brace yourself against the force of the band pulling you forwards. Choose a rep count that you can perform with speed to improve your power output, similar to a Pendlay row.

9. Dead Stop Chest Supported Rows

When to Perform Dead Stop Chest Supported Rows

Chest-supported rows isolate the muscles in your back. Adding a dead stop in between each rep eliminates momentum and forces you to generate more power to lift the weight. Dead stop chest-supported rows can be performed with kettlebells or dumbbells, which often feel more comfortable for your shoulders than traditional barbell Pendlay rows.

How to Perform Dead Stop Chest Supported Rows

1. Lie down on an incline bench with a slight bend in your knees. Position yourself so the top of the bench rests comfortably along your sternum.
2. Plant your feet firmly on the ground at a hip-width distance.
3. Reach down to grasp the dumbbells but do not lift them off the floor. If you can’t reach the dumbbells, elevate them on plates or platforms.
4. Tuck the chin and brace your abdominals. Retract your shoulder blades and squeeze your lats to pull the dumbbells towards you as fast as possible.
5. Stop when your hands align with the bottom of your torso, and your shoulder blades are almost touching.
6. Slowly lower the weight to its starting position. Allow the dumbbells to come to a complete stop between sets to eliminate momentum.
7. Repeat for the desired number of reps and sets.

This video provides a useful visual demonstration of how to perform the dead stop chest-supported T-Bar row.

Dead-Stop Bench-Supported Dumbbell Row

Tips for Dead Stop Chest Supported Rows

Use a neutral grip (palms facing inward) and experiment with different bench inclines to target different parts of your back. A steeper incline emphasizes the upper back and lats, while a more horizontal bench targets the mid to lower back muscles.

Reasons to Choose a Pendlay Row Alternative

Pendlay rows are a great choice for lifters wanting to build maximum strength and power in their posterior chain. But others lack the hamstring mobility and/or lower back strength to perform this complex lift safely.

If you are new to lifting, have lower back issues, or simply don’t enjoy the Pendlay row, there are plenty of equally effective exercises. 

Muscles Worked by Pendlay Rows

Pendlay rows are a compound pulling exercise that emphasizes several muscles in your posterior chain. They also use your core muscles and arms to stabilize and assist the movement.

• Primary muscles used: Latissimus Dorsi, Trapezius (Traps), Rear Deltoids.
• Secondary muscles used: Biceps Brachii, Brachioradialis and Brachialis (Forearm Flexors), Infraspinatus (Rotator Cuff), Rhomboids.

Pendlay Row Alternatives: FAQs

Are Pendlay rows worth it?

For athletes that utilize explosive movements, like powerlifting and weightlifting, Pendlay rows are a good accessory for building upper back strength.

Pendlay rows have unique benefits not found in a conventional barbell row. Pendlay rows help you develop more power and explosive strength. Pendlay rows target several muscles in the back and isolate the muscles of the upper back.

Are Pendlay rows the most effective row?

Compared to other rowing exercises, Pendlay rows require more power and force. Depending on your goals, Pendlay rows might not be the right choice for you. If you want to do larger sets and focus on hypertrophy or feel uncomfortable with the set-up of the Pendlay row, try one of the alternatives outlined above. There are plenty of other exercises that stimulate your back muscles to build size and strength.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.