How to Do Dumbbell Alternating Pendlay Row

Dumbbell Alternating Pendlay Row is a back exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Alternating Pendlay Row

  1. 01Place two dumbbells on the floor and hinge at the hips until the torso is parallel to the ground.
  2. 02Grip both dumbbells and pull one weight toward the hip, driving the elbow toward the ceiling.
  3. 03Return the dumbbell to the floor completely to reset the tension between each rep.
  4. 04Perform the same rowing motion with the opposite arm while keeping the hips stable.
  5. 05Inhale before each pull and exhale as the weight is driven toward the torso.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Alternating Pendlay Row

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a flat lumbar spine throughout the set to prevent the lower back from rounding during the alternating pull.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Alternating Pendlay Row questions

What muscles does Dumbbell Alternating Pendlay Row work?

Dumbbell Alternating Pendlay Row is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dumbbell Alternating Pendlay Row correctly?

Place two dumbbells on the floor and hinge at the hips until the torso is parallel to the ground. Grip both dumbbells and pull one weight toward the hip, driving the elbow toward the ceiling. Return the dumbbell to the floor completely to reset the tension between each rep. Perform the same rowing motion with the opposite arm while keeping the hips stable. Inhale before each pull and exhale as the weight is driven toward the torso.

What is the A90 coach tip for Dumbbell Alternating Pendlay Row?

Maintain a flat lumbar spine throughout the set to prevent the lower back from rounding during the alternating pull.

Is Dumbbell Alternating Pendlay Row suitable for beginners?

Dumbbell Alternating Pendlay Row is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Alternating Pendlay Row?

Dumbbell Alternating Pendlay Row uses dumbbell.

A90 Intelligence

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