Pendlay rows are a seated cable rows alternative that focuses on the Trapezius, Latissimus dorsi, and Rhomboids. Instead of planting your butt on a bench, you’ll do a strict version of the barbell row, tilted forward at the hips.
This position and the fact that you set the bar down all the way to the floor in between each repetition force you to activate your core and lower body to a greater degree than a traditional seated row. Your glutes will have to stabilize the exercise, so you’ll work on your balance too.
This is an excellent substitute for seated cable row because it emphasizes the same muscles, like the Lattissimus Dorsi (Lats), rhomboids, and rear delts but doesn’t require anything more than a barbell. Because this exercise works the stabilizer muscles and the lower body quite hard as well, it’s an excellent cable seated row alternative for athletes.
Those who lift for raw power, like strongmen, might not get that much out of this move. However, if you are a bodybuilder, this movement is a great additional exercise. Overall, this alternative has average difficulty to perform.