Cable Pendlay Row
Cable Pendlay Row Exercise Description
The Cable Pendlay Row is a strict horizontal pulling exercise performed from a deep hip hinge with the torso near parallel to the floor. Using a low pulley and straight‑bar attachment, each repetition starts from a dead stop to minimize momentum and emphasize scapular control and clean elbow drive. Primary movers include the latissimus dorsi, middle and lower trapezius, and rhomboids; the posterior deltoids and elbow flexors assist. The spinal erectors and trunk musculature brace isometrically to maintain a neutral spine throughout the set. Compared with free‑weight variations, the cable provides a consistent line of pull and easy load adjustments while you keep the same torso angle. Resetting to a complete stop between reps reinforces precise positioning and reduces “body English.”
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Spinalis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Lats, Lower Traps, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Pendlay Row Exercise
‘- Set the pulley to its lowest position and attach a straight bar. Stand facing the machine with feet about hip‑width.
– Step back so the cable runs clear of the machine during the pull.
– Hinge at the hips until your torso is close to parallel with the floor; keep a slight knee bend.
– Brace your trunk; maintain a neutral spine and neck with eyes on the floor a few feet ahead.
– Grasp the bar with an overhand grip just outside shoulder width; arms straight, shoulders lightly depressed and retracted.
– Let the cable come to a complete stop (or rest the handle on the floor/blocks if available) before initiating each rep.
– Pull by driving the elbows back at roughly 30–45° from the torso; keep the ribs down and avoid shrugging.
– Guide the bar toward the lower ribs/upper abdomen without changing your torso angle.
– Stop when the upper arms align with the torso; avoid overextending the shoulder.
– Lower the bar under control to the start, allow the system to become fully still, rebrace, and repeat from a dead stop.
Cable Pendlay Row Tips
‘- Hinge at the hips until your torso is close to parallel with the floor, keeping a slight bend in the knees.
– Step back far enough that the cable runs clear of the machine throughout the pull.
– Brace your trunk and maintain a neutral spine and neck, with your eyes fixed on the floor a few feet ahead.
– Grip the bar overhand just outside shoulder width with your arms straight and shoulders lightly depressed and retracted before starting.
– Let the cable come to a complete stop (or the handle rest on the floor/blocks) before initiating each rep.
– Pull by driving the elbows back at roughly 30–45° from your torso while keeping the ribs down and avoiding shrugging.
– Aim the bar toward your lower ribs or upper abdomen without changing your torso angle during the row.
– Stop the pull when your upper arms align with your torso to avoid overextending the shoulder.
– Lower the bar under control to the start position, allow everything to become fully still, then rebrace before the next rep.
Cable Pendlay Row Beginner Introduction
The Cable Pendlay Row is a back exercise performed on a cable machine from a strong hip‑hinged stance, with the upper body close to horizontal. A low cable setting and straight bar are used, and the bar is pulled along a horizontal path toward the lower ribs or upper stomach. Each effort begins from complete stillness, rather than being bounced or swung, so the movement pattern stays crisp and deliberate.
This row targets the lats, mid‑back, upper back, and rear shoulders, with help from the arms. The lower back and core hold steady throughout, supporting a straight, aligned torso while the bar travels in and out. Starting from a motionless position each time highlights smooth shoulder‑blade movement and a clean elbow path, instead of relying on body swing. Compared with free‑weight rows, the cable setup offers a steady direction of resistance and simple weight adjustments, all while the torso angle remains unchanged, encouraging consistent form from rep to rep.