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Exercise guide
Pendlay Row
A strict barbell row performed from a dead stop on the floor between reps, torso parallel to the ground. Popularized by coach Glenn Pendlay.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · trapezius · biceps brachii · erector spinae · posterior deltoid
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Load a barbell and set it on the floor.
- Hinge at the hips until your torso is parallel to the ground, knees slightly bent.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Explosively pull the bar to your lower chest.
- Lower the bar back to the floor under control and pause before the next rep.
- Repeat.
Technique cues and common mistakes
- Dead-stop each rep on the floor — no touch-and-go.
- Keep your torso locked at roughly 90 degrees; do not use body english.
- Drive the elbows up and back, not out to the sides.