Pendlay row
- Intermediate
- Barbell
Torso parallel, pull from a dead stop to chest
Muscles worked
- Primary:
- Back
- Secondary:
- Rear delts, Biceps
How to do it
- With the bar on the floor, hinge until your torso is nearly parallel to the floor, back neutral and knees slightly bent.
- Pull the bar hard until it touches your lower chest.
- Return the bar to the floor on every rep and reset.
Common mistakes
- Raising your torso as you pull.
- Rounding your lower back.
Tips
- Every rep starts from a dead stop: stricter than the classic barbell row.
- If you can't keep your torso parallel, lower the weight.