Dumbbell Pendlay Row
Primary muscles: Upper Back, Middle Back
Secondary muscles: Biceps, Rear Shoulders
Dumbbell
Dumbbell
How to do the Dumbbell Pendlay Row
- Position yourself as required and hold Dumbbell with the appropriate grip.
- Keep your back straight and core engaged throughout.
- Pull the weight toward your body, driving your elbows back and squeezing your shoulder blades.
- Return to the starting position in a controlled manner and repeat.
Form tips
- Keep your back flat throughout — avoid rounding your spine.
- Drive your elbows back rather than just pulling with your arms.
- Squeeze your shoulder blades together at the peak of the movement.
Similar exercises
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