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Visual demonstration of the Dumbbell Alternating Pendlay Row exercise

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Intermediate

Difficulty
Intermediate
Movement type
Other
Primary muscles
Upper back Rhomboids
Equipment
Dumbbells
Exercise guide

Dumbbell Alternating Pendlay Row

4 steps Updated 29/08/2026

Dumbbell Alternating Pendlay Row is a exercise.

Step by step

How to perform it

  1. Hold a dumbbell in each hand with your torso bent and back straight.
  2. Pull one dumbbell upwards, bringing it close to your abdomen.
  3. Slowly lower the dumbbell back to the starting position.
  4. Repeat the movement with the other hand, alternating each repetition.
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Last updated: 29/08/2026

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Dumbbell Alternating Pendlay Row

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