Deficit Pendlay Rows: Ultimate Guide to Build Back Strength

The deficit Pendlay row is an incredibly effective exercise for building a thick, wide, and muscular back and raw pulling strength. This bent-over row variation involves standing on an elevated platform, maintaining your torso parallel to the floor throughout the exercise, and lowering the weights to the floor with each rep.

The back is the second-biggest muscle group after the legs. If done correctly, an effective back workout should be as grueling as a leg training session.

As a personal trainer of seven years who has trained hundreds of clients, I can attest that developing a mind-muscle connection while training the back can be more challenging compared to the mirror muscles.

The deficit Pendlay row is the namesake of the famous American Olympic weightlifting coach Glenn Pendlay, who designed this exercise to help athletes build explosive power, which could translate to bigger snatches and clean and jerks. Lifters aiming for hypertrophy use a much slower and more deliberate range of motion on this lift to maximize muscle growth.

How To Perform Deficit Pendlay Rows

In the conventional Pendlay rows, the lifter stands on the floor. However, the deficit variation involves standing on an elevated platform to increase the range of motion (ROM), achieve a deep stretch, and maximize target muscle stimulation.

Here is how to perform the deficit Pendlay rows:

Step One — Set Up the Platform

Place a sturdy, elevated platform like an aerobic stepper on the floor. Alternatively, you could also stack two to three 45-pound weight plates on the floor.

I recommend using an aerobic stepper as it allows a more natural foot placement. Weight plates can limit the width of your stance.

Step Two — Get Into the Starting Position

Load an Olympic barbell with an appropriate weight and place it over the aerobic stepper. Stand upright on the aerobic stepper with a hip-width stance. The bar should be resting against your shins.

While maintaining slight knee flexion, hinge at the hips to lower your torso until it’s parallel to the floor. Grab the barbell with a shoulder-wide overhand grip.

Step Three — Row

Keeping your torso pinned and core braced, initiate the row by retracting your shoulder blades, flexing your elbows, and driving them toward the ceiling to pull the barbell to your upper abs. Pause in the fully shortened position for a second for optimal lat engagement.

Maintain a neutral spine, neck, and head position throughout the exercise to avoid unnecessary strain.

Step Four — Return to the Starting Position

Using a slow and controlled motion, lower the barbell to the floor. Slow eccentrics can lead to greater target muscle stimulation, which can help promote hypertrophy (1). The bar should come to a complete halt at the bottom.

Reset your back position before initiating the next rep.

Tips for Maximizing Results From Deficit Pendlay Rows

Get the most out of the deficit Pendlay rows with the following tips:

• Warm up the entire posterior chain, shoulders, and biceps before performing this exercise to loosen up the joints and maximize the range of motion.
• As you become more proficient with the exercise, gradually increase the weight to make it more challenging and overload the target muscles.
• Use lifting straps to eliminate the grip strength and load the lats optimally.
• Inhale deeply on the lowering phase and exhale sharply on concentrics for a strong pull.
• Focus on squeezing your lats at the top of the range of motion to promote hypertrophy. Moving through the motions for the sake of it won’t get you anywhere.
• Keep the barbell as close to your body as possible to limit lower back strain.

Muscles Worked During Deficit Pendlay Rows

The latissimus dorsi, popularly known as lats, are the prime movers in the deficit Pendlay rows. They are responsible for pulling the weight toward your belly button. Traps help stabilize the shoulder blades and pull them together during the lifting phase of this exercise.

The vertical pulling motion also engages the posterior deltoids. Plus, the rhomboids play a crucial role in scapula retraction.

Since Pendlay rows require you to maintain your torso parallel to the floor, they result in isometric lumbar extension contraction, making them one of the few rowing exercises that train the lower back. Overall, the deficit Pendlay rows setup leads to complete posterior chain development, including glutes and hamstrings.

As the Pendlay rows are a pulling movement, they lead to biceps engagement as well.

Benefits of Deficit Pendlay Rows

Adding the deficit Pendlay rows to your exercise regimen has the following advantages:

Strength and Muscle Gains

The bigger ROM increases the time under tension (TUT), which has been shown to promote hypertrophy (2). The added muscle mass and density in the upper and middle back can help develop the coveted V-taper, improving overall physique aesthetics.

Deficit Pendlay rows help build strength through a wider range of motion, which can translate to bigger conventional deadlifts. It will also lead to overall posterior chain strength development.

Ensures Full Range of Motion

Standing on an elevated platform gets you a few extra inches of ROM at the bottom, which can lead to greater lats, traps, and spinal extensor stimulation and promote hypertrophy. You must, however, ensure that you follow a picture-perfect form to minimize injury risk.

Improved Explosiveness and Carry-Over To Sports

Coach Glenn Pendlay designed this exercise to help Olympic weightlifters build explosive strength off the floor. Deficit Pendlay rows work your muscles from a dead stop at the bottom of each repetition.

Mastering this movement can help improve your performance in sports that require fast-twitch muscle recruitment, including football, basketball, golf, and tennis.

Enhanced Core Stability and Spinal Control

You must maintain your torso at 90 degrees while performing the Pendlay rows. The setup will make you feel like you’re performing weighted planks. Doing the exercise consistently can help you build a rock-solid midline, which can improve your performance in other compound movements.

Common Mistakes While Performing Deficit Pendlay Rows

Here are some of the most common errors lifters commit while doing this exercise:

Starting With Too Big a Deficit

Once you’re ready to progress to the deficit Pendlay rows, you must start with the smallest height possible. Use the calibrated 25-kilogram metal weight plates if you have access to them. Progress to bigger deficits as you develop the range of motion in your posterior chain muscles.

Rounding the Back

This is one of the most common mistakes I see people make while performing deficit Pendlay rows. They usually round their back to compensate for a lack of mobility and tight hamstrings and glutes.

Perform a 5-10 minute stretching routine before each training session to loosen up the joints, muscles, tendons, and ligaments and boost flexibility.

Overarching

The mirror opposite of rounding the back is overarching. In my experience, many lifters do this to achieve peak lat contraction at the top of the range of motion. However, it can put unnecessary strain on the spine and increase the risk of injury.

Here is a cue I give to my personal training clients: Imagine a steel rod running through your spine as you perform this exercise. Keep your head, neck, and spine neutral and focus on pausing at the top and resting the barbell on the floor at the bottom.

Ego Lifting

Many lifters let their egos get the better of them in the gym. Using more weights than you can control on this exercise usually leads to a partial range of motion, limiting target muscle activation and skyrocketing chances of injury.

Furthermore, it leads to excessive elbow flaring on concentrics to keep the tension on the upper back muscles. Remember, there is no shame in lowering the weights if you can’t feel the target muscles work during an exercise.

Consequences of Lifting Too Heavy

In a YouTube video, science-based content creator and natural bodybuilder Jeff Nippard warned against the ill effects of lifting heavy on Pendlay rows. This is what he had to say:

“The Pendlay row puts your back in a mechanically disadvantageous position. If you’re either loading it too heavily or doing too many reps, it can accumulate fatigue in the lower back, which might interfere with deadlifting that you might have later in the week and increase the risk of injury,” said Nippard.

Programming Deficit Pendlay Rows

Now that you’ve mastered the deficit Pendlay rows, it’s time to add them to your training regime. According to a study published in the Sports (Basel) journal, here is how you should program this exercise for different goals: (3)

• Strength: 3-5 sets of 1-5 reps with 80-100 percent of your one-rep max (1RM). Rest 3-5 minutes between sets to maximize recovery.
• Hypertrophy: 3-5 sets of 8-12 reps with 60-80 percent of your 1RM. Limit your rest times to 2 minutes to maximize muscle protein synthesis.
• Endurance: 3 sets of 15-plus reps with loads below 60 percent of your 1RM. Don’t rest for more than a minute to mimic the continuous demands of your activity.

Begin with performing deficit Pendlay rows twice each week. Remember, you don’t have to marry the Pendlay rows. Alternate between different rowing variations to train your muscles from various angles and ensure consistent progress.

Although deficit Pendlay rows are an incredibly effective exercise for developing the posterior chain muscles, they are not for everyone. People with a history of lower back pain or injuries, limited hip and hamstring flexibility, and beginners should avoid this exercise.

Variations and Alternatives For Deficit Pendlay Rows

These are the deficit Pendlay row variations and alternatives you must know about:

Pendlay Row

The conventional Pendlay row is a regression exercise for the deficit Pendlay rows. The exercise technique remains the same, with the only difference being that you will perform it standing on the ground. The comparatively smaller range of motion allows you to lift slightly heavier weights.

Barbell Bent-Over Row

This exercise is a staple in most back training routines. I recommend performing bent-over rows at the beginning of a training session while you are still fresh.

Steps:

1. Stand upright with a hip-width stance while holding a barbell with a shoulder-wide overhand grip against your thighs.
2. Slightly flex your knees and hinge at the hips so your torso is at 45 degrees. Your arms should be perpendicular to the floor at this position.
3. Brace your core and pull your elbows behind the midline while keeping them tight to the sides.
4. Pause in the fully shortened position.
5. Repeat for recommended reps.

Chest-Supported T-Bar Row

I love the chest-supported rowing variations, as they eliminate the need to stabilize the core, deliver a deep stretch and contraction, and allow safe overloading of the muscles, all of which are essential for boosting hypertrophy.

Steps:

1. Place your chest against the machine T-bar row’s chest pad.
2. Grab the handles with a neutral or overhand grip.
3. Retract your shoulder blades and pull the handles to your chest.
4. Pause and contract your lats at the top of the ROM.

Cable Row

Cables keep constant tension on the target muscle throughout the exercise, which can help promote strength and muscle gains.

Steps:

1. Attach a V-handle to the cable row machine.
2. Sit upright and grab the handle with a neutral grip.
3. Brace your core and pull the handle to your belly button while keeping your elbows tight to your torso.
4. Slowly return to the starting position.
5. Lean forward slightly at the bottom for a deeper lat stretch.

Conclusion

The deficit Pendlay row is a formidable bent-over row variation that can kick your back development into high gear. That said, I highly recommend beginners master the conventional Pendlay row movement mechanics before stepping onto a platform and attempting the deficit variation.

While performing this exercise, focus on keeping your torso parallel to the floor and following a full range of motion. The bar should come to a complete stop at the bottom and should be a few inches away from brushing your abs at the top.

If you have any questions about deficit Pendlay rows, drop them in the comments below, and I’ll be happy to help!

References

1. Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
2. Wilk M, Zajac A, Tufano JJ. The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Med. 2021;51(8):1629-1650. doi:10.1007/s40279-021-01465-2
3. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

Featured image via @attilamarton5947 on YouTube.

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