Exercise library
Pendlay Row
The Pendlay row is a strict barbell row done from a dead stop on the floor, building explosive mid-back strength with a flat torso.
BarbellBackIntermediate
- Equipment
- Barbell
- Focus
- Back
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 5–8 reps.
- Muscles worked
- Upper backLatsBicepsRear delts
How to do it
- 1Stand with the barbell over your mid-foot and hinge until your torso is roughly parallel to the floor.
- 2Grip the bar slightly wider than shoulder width with a flat back.
- 3Brace your core and pull the bar explosively to your lower chest.
- 4Squeeze your shoulder blades together at the top.
- 5Lower the bar all the way back to the floor and reset before each rep.
Tips & tricks
- Keep your torso parallel and still throughout the pull.
- Reset the bar on the floor between reps for a true dead stop.
- Drive your elbows up and back rather than curling with the arms.
Common mistakes
- Standing up or raising the torso as you pull.
- Rounding the lower back over the bar.
- Bouncing the bar off the floor instead of a controlled reset.
