Pendlay Row
Stand over a barbell with feet shoulder-width apart. Hinge at the hips until your torso is parallel to the floor and grip the bar with an overhand grip slightly wider than shoulder width. From a dead stop on the floor, explosively row the bar to your lower chest, squeezing your back at the top. Lower the bar back to the floor and let it settle before the next rep. Each rep starts from the floor with no momentum.
How it is executed
- Stand over a barbell with feet shoulder-width apart.
- Hinge at the hips until your torso is parallel to the floor and grip the bar with an overhand grip slightly wider than shoulder width.
- From a dead stop on the floor, explosively row the bar to your lower chest, squeezing your back at the top.
- Lower the bar back to the floor and let it settle before the next rep.
- Each rep starts from the floor with no momentum.
- Muscles worked
- Back
- Primary muscle
- Mid back
- Equipment
- Barbell
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
