Pendlay Row
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
How to do it
- Stand with your feet hip-width apart and the bar over your mid-foot.
- Hinge until your torso is nearly parallel to the floor and grip the bar overhand, just wider than shoulders.
- Brace and row the bar explosively from the floor to your lower chest.
- Lower it back to the floor and let it come to a dead stop before every rep.
- Keep your back flat and your torso angle fixed; don't let your chest or hips rise as you pull.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Upper backMain
- LatsMain
- Rear deltsHelping
- BicepsHelping
- Lower backHelping
Also known as
Pendlay Rows · Dead Stop Barbell Row · Pendlay Row (Barbell)