Alternatives
- Dead Stop Single Arm Row
- Resistance Band Bent Over Row
- Deficit Bent Over Rows
Summary
The kettlebell Pendlay row is a powerful bent-over pulling exercise performed from the floor. It emphasizes back strength and power by requiring each rep to start from a dead stop, reinforcing good hip hinge form and scapular control.
Benefits of the Kettlebell Pendlay Row
- Builds explosive strength in the back
- Enforces strict form with no momentum
- Enhances hip hinge and posture mechanics
- Improves pulling power for compound lifts
- Good alternative to barbell rows
Kettlebell Pendlay Row Muscles Worked
- Primary: Rhomboids, Trapezius, Latissimus Dorsi
- Secondary: Erector Spinae, Biceps, Rear Deltoids
Instructions
- Place one or two kettlebells on the floor about shoulder-width apart
- Stand over them with feet hip-width apart and hinge at the hips
- Grab the handles with a neutral grip
- Row one or both kettlebells to your lower ribcage or waist
- Squeeze your shoulder blades together at the top
- Lower the kettlebell(s) back to the floor under control
- Pause before starting the next rep
Common Mistakes
- Rounding the back during the lift
- Using arms instead of initiating with the back
- Failing to reset each rep properly
- Letting weights crash to the ground
- Inconsistent elbow positioning