Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Back

Pendlay Row

BarbellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, lower back, biceps

You need

Barbell

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Torso parallel to the floor
  2. 2Each rep starts dead on the floor
  3. 3Explode the bar to your chest

Most common mistake

Torso rising with every pull.

Watch a demo
B
For back
#27 of 40
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Research
65
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Target tensionStrong
Loaded stretchStrong
ProgressionStrong
Low costFair

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • ASeal RowBarbell

Takes

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needed to post
280