Pendlay Row

Setup

1. 01Set the bar on the floor over midfoot as if deadlifting.
2. 02Grip slightly wider than shoulder width with an overhand grip.
3. 03Hinge until the torso is parallel to the floor with a flat back.
4. 04Set the lats and brace before every single rep.

Execution

1. 01Pull the bar explosively from the floor to the lower chest or upper abdomen.
2. 02Keep the torso parallel; the bar moves, the body does not.
3. 03Touch the torso briefly, then lower the bar back to the floor.
4. 04Let the bar settle to a full dead stop before the next rep.

Checkpoints

• -Torso stays at or near parallel through the whole set.
• -Every rep starts from a dead stop on the floor.
• -The bar touches the lower chest, not the belly with shrugged shoulders.
• -The lower back holds neutral in the parallel hinge.

Common mistakes

• -Rising into a half-upright row as the set gets heavy.
• -Bouncing reps off the floor instead of resetting to a dead stop.
• -Pulling with arms first instead of exploding from the back.
• -Rounding the lumbar spine to reach the bar.