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Back · Dumbbell
Dumbbell Pendlay Row
Dumbbell Pendlay Row is an intermediate compound strength exercise that works the lats (back), with the biceps, forearms and lower back assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Brachioradialis, Forearm Flexors
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Transversus Abdominis
- Glutes · Gluteus Maximus
How to do Dumbbell Pendlay Row
- Stand with your feet shoulder width apart and hold a dumbbell in each hand using a neutral grip. Bend your knees and hinge forward until your torso is nearly parallel to the floor, with the dumbbells hanging below your shoulders.
- Brace your core and pull both dumbbells toward your abdomen by driving your elbows upward and backward close to your body.
- Pause briefly at the top and squeeze your back muscles while keeping your torso fixed.
- Lower both dumbbells with control until your arms are fully extended and the dumbells touch the floor. Repeat for the desired number of repetitions.
Form tips
- Keep your back straight and your torso nearly parallel to the floor.
- Pull the dumbbells toward your abdomen rather than toward your chest.
- Keep your torso still and avoid using momentum to lift the weights.
- Exhale as you pull the dumbbells upward and inhale as you lower them.
Dumbbell Pendlay Row alternatives
More lats exercises
Dumbbell Pendlay Row FAQ
What muscles does Dumbbell Pendlay Row work?
Dumbbell Pendlay Row mainly works the lats in the back (Latissimus Dorsi, Teres Major, Trapezius and Rhomboids). The biceps, forearms, lower back, core and glutes work as secondary muscles.
What equipment do you need for Dumbbell Pendlay Row?
You need a dumbbell.
How many sets and reps of Dumbbell Pendlay Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Pendlay Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Dumbbell Pendlay Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Pendlay Row?
Other exercises for the lats include Resistance Band - Cable Row, Kettlebell Row, Cable Seated Row and Barbell Meadows Row.
For developers
Use Dumbbell Pendlay Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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