How to Do Dumbbell Pendlay Row

Dumbbell 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 Pendlay Row

  1. 01Hinge at the hips until the torso is parallel to the floor with dumbbells resting on the ground.
  2. 02Grip the dumbbells with palms facing each other and back flat, maintaining a neutral spine.
  3. 03Explosively pull the dumbbells toward the lower ribs by driving the elbows toward the ceiling.
  4. 04Gently lower the dumbbells back to the floor until they come to a complete rest.
  5. 05Inhale at the bottom and exhale sharply as the weights travel toward the torso.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Pendlay Row

Primary Stabiliser Inactive

Tap to explore manually

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

Ensure the dumbbell returns to a dead stop on the floor between reps to prevent using momentum from the previous lift.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Pendlay Row questions

What muscles does Dumbbell Pendlay Row work?

Dumbbell 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 Pendlay Row correctly?

Hinge at the hips until the torso is parallel to the floor with dumbbells resting on the ground. Grip the dumbbells with palms facing each other and back flat, maintaining a neutral spine. Explosively pull the dumbbells toward the lower ribs by driving the elbows toward the ceiling. Gently lower the dumbbells back to the floor until they come to a complete rest. Inhale at the bottom and exhale sharply as the weights travel toward the torso.

What is the A90 coach tip for Dumbbell Pendlay Row?

Ensure the dumbbell returns to a dead stop on the floor between reps to prevent using momentum from the previous lift.

Is Dumbbell Pendlay Row suitable for beginners?

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

What equipment do you need for Dumbbell Pendlay Row?

Dumbbell Pendlay Row uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell pendlay row into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime