How to Perform the Pendlay Row – Exercise Tutorial


How to Perform the Pendlay Row – Proper Technique & Form Tutorial

Pendlay Rows are one of the best exercises in your arsenal; you've just gotta know how to do it right. In this video we show you how, going over technique, form and how to perform the perfect Pendlay Row!


Buff Dudes / Fitness / How to Perform Pendlay Rows
Shot n' Edited by: Hudson
Starring: Brandon White

Buff Dudes Logo by Brandon White

"Griphop" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

ISRC: USUAN1100413

"Impact Intermezzo" Kevin MacLeod (
Licensed under Creative Commons: By Attribution 3.0

ISRC: USUAN1100620
© 2009 Kevin MacLeod

Rates : 0
  1. I Will Be Watching You / November 24, 2014

    I like how they never ask for likes or subscriptions.

    • wee brandon / June 21, 2015

      +Nalle Gjermis wow I sense jealousy here mike chang is good too his
      workouts are a lot more interesting and he’s funny so stfu

    • wee brandon / July 20, 2015

      +Chris Amirault which YouTuber on YouTube doesn’t want to make money ?
      Isn’t that the purpose why they are on YouTube?lol

    • Nalle Gjermis / July 20, 2015

      +wee brandon Most youtubers did it for fun, THEN they found out they could
      make money and continued.

    • wee brandon / July 20, 2015

      +Nalle Gjermis that’s what I was saying =_=

  2. AHeroAlmost / November 24, 2014

    Quality of these videos keeps on getting better!! 

    • Buff Dudes / November 25, 2014

      Thank you! Definitely want to try and keep upping the quality. Next step:
      finally shooting food videos somewhere other than our grimy apartments. A
      Buff Dude can dream…

    • Peter Müller / November 25, 2014

      Except that contrast is to high while brightness is to low…

    • FauxFoeBot / December 15, 2014

      +Buff Dudes
      I like the grimy apartments. It goes well with the old school theme, and
      makes it more personal.

  3. gigahoe42 / November 24, 2014

    Where did you get those sick new gym shoes?!

    • Buff Dudes / November 24, 2014

      Haha, wore them to keep the studio floor clean. Wait, that sounds boring.
      They’re actually doctor’s shoe scrubs because we lift with surgical

    • Usman Ahmed / November 25, 2014

      +Buff Dudes haha nice. But seriously, you’re not fooling me. I know those
      scrubs are the source of your power.

    • gigahoe42 / November 25, 2014

      +Buff Dudes Still better than Vibrams!

    • Eric Bishop / November 26, 2014

      +BuffDudes LMFAO

  4. TeeJae84 / January 5, 2016

    What if you’re starting off weak, and have to do 25s on each side. Same
    difference, or should I use a rack with the pins site high enough to do the
    rows w/25lb plates?

    • Douglas Marx / January 12, 2016

      +TeeJae84 you could do 25s on each side… you would just have to sink down
      a little more to keep your back braced and straight. You could also use the
      pins to raise it up. I would vote for raising it up so you can keep better
      supported form. However, it’s not make or break when using weight less than

    • TeeJae84 / January 12, 2016

      +Douglas Marx Thanks. My issue is that I’m 6’2″. So it’s harder to not bend
      my back, since I have to reach lower, from a higher point. I’ll try doing
      25s and setting the pin height, to match what the height of the bar would
      be, with 45s.

  5. Matt Konny / January 16, 2016


  6. Raj Singh / March 12, 2016

    thanks sir for knowledge

  7. Laura Clendenning / March 26, 2016

    Thanks – this really helped!!

  8. VCW / April 19, 2016

    No wonder he’s so buff, this guy has been training in the hypertonic time

    • lem0nthefreake / April 29, 2016

      Ahahaha ? I died laughing

  9. Clipper B-ball / April 25, 2016

    Did you film this video in heaven?

    • Counterweight / July 15, 2016

      God needed help with his squat form.

  10. Sparhawk43 / May 8, 2016

    Thank you so much for this video and your squat, deadlift and other
    tutorial videos! :)

  11. Phil C / May 16, 2016

    is he wearing show covers? is this demo in food processing plant?

  12. Spellthief / May 16, 2016

    I know this video is a few years old and I’ll likely not receive any
    replies, however, would this exercise help with my chin up/pull up?
    I’m a newb and I still can’t quite complete a chin up/pull up due to (what
    I’m assuming to be) weak back muscles + excess body weight.

    • ryan rogers / August 2, 2016

      To help you with getting pull ups look up fat man rows or ring rows. Both
      of those exercises will help you a lot on your goal of getting a pull up.
      This exercise is great for back strength but not the best for getting a
      pull up.

    • Spellthief / August 2, 2016


  13. DAMIAN XAVIER / May 16, 2016


  14. nashyorkz / June 2, 2016

    Would you recommend pendlay rows over conventional bent over barbell
    rows for overall back development emphasising lats also?

  15. foxdie895 / June 19, 2016

    why is he wearing booties lmao

  16. Pajtim Hasani / July 12, 2016

    It’s all about body position/form. For if you don’t do it right you can
    cause serious injury to your back.

  17. Captain Zen / July 30, 2016

    As a beginner doing the Fierce 5 beginner program, what are the differences
    between this and deadlift besides the position one stands in?

  18. Bob Rursey / August 4, 2016

    anybody ever try these on a smith machine?

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